What is a good score for Assault Battle Box?

Good scores for Assault Battle Box depend on your fitness level: Elite athletes achieve over 49 reps, advanced athletes target 144 reps-49 reps, intermediate athletes aim for 224 reps-144 reps, and beginners should focus on proper form over hitting 224 reps.

What is considered a good Assault Battle Box score?

A good Assault Battle Box score for most CrossFit athletes is between 224 reps-144 reps (intermediate level). Elite scores are over 49 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Assault Battle Box?

Your Assault Battle Box target should match your fitness level. Beginners should aim for around 224 reps with good form, while advanced athletes can target 144 reps-49 reps. Always prioritize proper movement over maximum reps.

How do I scale Assault Battle Box?

Assault Battle Box can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Assault Battle Box work?

Assault Battle Box is a full-body workout that develops multiple fitness domains.

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Workout Description

AMRAP in 24 minutes 4 Front Squats (135/95 lb) 8 Power Curls (135/05 lb) 12 Push Presses (135/95 lb) 16 Box Jumps (24/20 in) 24 calorie Assault Air Bike

Why This Workout Is Hard

A 24-minute AMRAP combining moderate-heavy barbell work, box jumps, and bike calories. Tests strength endurance and pacing.

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): A 24-minute AMRAP combining moderate front squats, push-ups, box jumps, and a 200m run is a strong test of sustained cardiovascular and muscular endurance.
Stamina (8/10): Muscular stamina is required for repeated sets of front squats, push-ups, and box jumps, especially when interspersed with running, over a long duration.
Strength (6/10): Front squats at 135/95 lbs for 4 reps per round test strength under accumulating fatigue; push-ups test upper body strength-endurance.
Speed (6/10): Maintaining a good running pace and efficiently cycling through the triplet of movements with minimal transition time is crucial for maximizing rounds.
Power (5/10): Box jumps are an explosive plyometric movement; driving out of the front squats also involves power.
Flexibility (4/10): Good front rack and squat depth mobility for front squats; hip flexion for box jumps.

Modality Profile

A couplet of a monostructural movement (Assault Bike) and a weightlifting/power movement (Box Jumps).

Similar Workouts to Assault Battle Box

If you enjoy Assault Battle Box, you might also like these similar CrossFit WODs:

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These WODs similar to Assault Battle Box share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	9/10	A 24-minute AMRAP combining moderate front squats, push-ups, box jumps, and a 200m run is a strong test of sustained cardiovascular and muscular endurance.
Stamina	8/10	Muscular stamina is required for repeated sets of front squats, push-ups, and box jumps, especially when interspersed with running, over a long duration.
Strength	6/10	Front squats at 135/95 lbs for 4 reps per round test strength under accumulating fatigue; push-ups test upper body strength-endurance.
Flexibility	4/10	Good front rack and squat depth mobility for front squats; hip flexion for box jumps.
Power	5/10	Box jumps are an explosive plyometric movement; driving out of the front squats also involves power.
Speed	6/10	Maintaining a good running pace and efficiently cycling through the triplet of movements with minimal transition time is crucial for maximizing rounds.

Assault Battle Box

AMRAP

AMRAP in 24 minutes 4 Front Squats (135/95 lb) 8 Power Curls (135/05 lb) 12 Push Presses (135/95 lb) 16 Box Jumps (24/20 in) 24 calorie Assault Air Bike

25 ♡ on Wodwell

Difficulty:

Hard

Modality:

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

Assault Reduction

For TimeUnilateral

For Time Round 1: 30 Cal Bike, 24 Lunges, 18 Push-Ups, 12 FS (185/135) Round 2: 25 Cal Bike, 20 Lunges, 15 Push-Ups, 10 FS (185/135) Round 3: 20 Cal Bike, 16 Lunges, 12 Push-Ups, 8 FS (185/135) Round 4: 15 Cal Bike, 12 Lunges, 9 Push-Ups, 6 FS (185/135) Round 5: 10 Cal Bike, 8 Lunges, 6 Push-Ups, 4 FS (185/135) Round 6: 5 Cal Bike, 4 Lunges, 3 Push-Ups, 2 FS (185/135)

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Assault Burnout

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Painstorm XXXVII

For TimeChipper

For Time 500 meter Row 5 Barbell Complex (42.5/30 kg)* 400 meter Row 4 Barbell Complex (42.5/30 kg)* 300 meter Row 3 Barbell Complex (42.5/30 kg)* 200 meter Row 2 Barbell Complex (42.5/30 kg)* 100 meter Row 1 Barbell Complex (42.5/30 kg)* *1 Barbell Complex consists of: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Presses 5 Back Squats

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For TimeTriplet

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