What is a good time for Assault Burnout?

Good times for Assault Burnout depend on your fitness level: Elite athletes finish under 33:46, advanced athletes target 33:46-31:16, intermediate athletes aim for 31:16-27:31, and beginners should focus on proper form over 27:31.

What is considered a good Assault Burnout time?

A good Assault Burnout time for most CrossFit athletes is between 31:16-27:31 (intermediate level). Elite times are under 33:46, but focus on consistent movement and proper form rather than just speed.

How fast should I do Assault Burnout?

Your Assault Burnout pace should match your fitness level. Beginners should aim to finish around 27:31 with good form, while advanced athletes can target 33:46-31:16. Always prioritize proper movement over speed.

How do I scale Assault Burnout?

Assault Burnout 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 Burnout work?

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

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AI-powered WOD Insights

Workout Description

10 Rounds for Time 5 Kettlebell Thrusters (85/53 lb) 10 Kettlebell Sumo Deadlift High-Pulls (85/53 lb) 5 Burpee Box Jumps (30/24 in) 10 calorie Assault Air Bike

Why This Workout Is Hard

Ten rounds involving heavy kettlebell movements, burpee box jumps, and Assault Bike calories. Tests endurance and strength with challenging implements.

Benchmark Times for Assault Burnout

Elite: <33:46
Advanced: 33:46-31:16
Intermediate: 31:16-27:31
Beginner: >27:31

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): 10 rounds of a triplet involving dual kettlebell thrusters, burpees over KB, and bike calories will be extremely taxing on cardiovascular endurance.
Stamina (8/10): High muscular stamina demand for shoulders and legs with dual KB thrusters, full body for burpees, and legs/cardio for the bike, repeated for 10 rounds.
Power (7/10): Kettlebell thrusters, burpees over the kettlebell, and Assault Air Bike sprints are all power-oriented movements.
Speed (7/10): Fast cycling of all movements and minimizing transition times over 10 rounds is critical for performance.
Strength (6/10): Dual kettlebell thrusters (e.g., 2x53/35 lb) present a significant strength-endurance challenge due to instability and load.
Flexibility (4/10): Requires squat depth and front rack/overhead stability for KB thrusters; basic mobility for burpees.

Modality Profile

A couplet of a monostructural movement (Assault Bike) and a weightlifting movement (Thrusters).

Similar Workouts to Assault Burnout

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

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

Training Profile

Attribute	Score	Explanation
Endurance	9/10	10 rounds of a triplet involving dual kettlebell thrusters, burpees over KB, and bike calories will be extremely taxing on cardiovascular endurance.
Stamina	8/10	High muscular stamina demand for shoulders and legs with dual KB thrusters, full body for burpees, and legs/cardio for the bike, repeated for 10 rounds.
Strength	6/10	Dual kettlebell thrusters (e.g., 2x53/35 lb) present a significant strength-endurance challenge due to instability and load.
Flexibility	4/10	Requires squat depth and front rack/overhead stability for KB thrusters; basic mobility for burpees.
Power	7/10	Kettlebell thrusters, burpees over the kettlebell, and Assault Air Bike sprints are all power-oriented movements.
Speed	7/10	Fast cycling of all movements and minimizing transition times over 10 rounds is critical for performance.

Assault Burnout

For Time

10 Rounds for Time 5 Kettlebell Thrusters (85/53 lb) 10 Kettlebell Sumo Deadlift High-Pulls (85/53 lb) 5 Burpee Box Jumps (30/24 in) 10 calorie Assault Air Bike

53 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

21:16Elite

28:46Target

33:46Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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For Time Buy-In: 73 calorie Row Then, 12 Rounds of: 7 Thrusters (115/75 lb) 5 Bar Facing Burpees 17 Double-Unders Cash-Out: 70 calorie Row

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91% similar

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

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91% similar

Assault Man Eater

For TimeChipper

5 Rounds For Time 100/80/60/40/20 Single-Unders 75/60/45/30/15 Dumbbell Ground-to-Overheads (2x35/25 lb) 50/40/30/20/10 calorie Assault Air Bike 30/24/18/12/6 Russian Twists (20/15 lb) (2-count) 20/16/12/8/4 Deadlifts (bodyweight)

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For Time

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