What is a good score for Assault Downhill?

Good scores for Assault Downhill depend on your fitness level: Elite athletes achieve over 46 reps, advanced athletes target 135 reps-46 reps, intermediate athletes aim for 225 reps-135 reps, and beginners should focus on proper form over hitting 225 reps.

What is considered a good Assault Downhill score?

A good Assault Downhill score for most CrossFit athletes is between 225 reps-135 reps (intermediate level). Elite scores are over 46 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Assault Downhill?

Your Assault Downhill target should match your fitness level. Beginners should aim for around 225 reps with good form, while advanced athletes can target 135 reps-46 reps. Always prioritize proper movement over maximum reps.

How do I scale Assault Downhill?

Assault Downhill 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 Downhill work?

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

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Workout Description

AMRAP in 30 minutes 30 calorie Assault Air Bike 24 Ground-to-Overheads (45/25 lb) 18 Knees-to-Elbows 12 Bench Presses (185/115 lb) 6 Pull-Ups

Why This Workout Is Hard

A long 30-minute AMRAP featuring bike calories, plate GTOH, KTE, moderate bench press, and pull-ups. Tests sustained work capacity.

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): A 30-minute AMRAP with a descending rep scheme per round, featuring a high-calorie bike buy-in each round, is a severe endurance test.
Stamina (9/10): Extensive muscular stamina needed for high-rep wall balls and toes-to-bars, plus moderate-heavy deadlifts, all after a significant bike effort each round.
Strength (7/10): Deadlifts at 225/155 lbs for 12 reps per round are a considerable strength component; toes-to-bars require good core and grip strength.
Power (6/10): Assault Air Bike and wall ball shots have strong power components; deadlifts can also be performed powerfully.
Speed (5/10): Pacing is crucial over a 30-minute AMRAP. Efficient cycling of reps within each movement is important, but overall endurance will likely be the limiter.
Flexibility (4/10): Full squat depth for wall balls; hamstring and hip flexor mobility for toes-to-bars and deadlifts.

Modality Profile

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

Similar Workouts to Assault Downhill

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

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Tumilson (90% similar) - 8 Rounds For Time 200 meter Run 11 Dumbbell Burpee Deadlifts (2x60/40 lb) ...
Assault Reduction (90% similar) - For Time Round 1: 30 Cal Bike, 24 Lunges, 18 Push-Ups, 12 FS (185/135) Round 2: 25 Cal Bike, 20 Lung...
Runyan (90% similar) - AMRAP in 24 minutes 21 Bar Over Burpees 7 Deadlifts (1.5x bodyweight) 10 Pull-Ups...
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Assault Man Eater (90% similar) - 5 Rounds For Time 100/80/60/40/20 Single-Unders 75/60/45/30/15 Dumbbell Ground-to-Overheads (2x35/25...
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These WODs similar to Assault Downhill share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	9/10	A 30-minute AMRAP with a descending rep scheme per round, featuring a high-calorie bike buy-in each round, is a severe endurance test.
Stamina	9/10	Extensive muscular stamina needed for high-rep wall balls and toes-to-bars, plus moderate-heavy deadlifts, all after a significant bike effort each round.
Strength	7/10	Deadlifts at 225/155 lbs for 12 reps per round are a considerable strength component; toes-to-bars require good core and grip strength.
Flexibility	4/10	Full squat depth for wall balls; hamstring and hip flexor mobility for toes-to-bars and deadlifts.
Power	6/10	Assault Air Bike and wall ball shots have strong power components; deadlifts can also be performed powerfully.
Speed	5/10	Pacing is crucial over a 30-minute AMRAP. Efficient cycling of reps within each movement is important, but overall endurance will likely be the limiter.

Assault Downhill

AMRAP

AMRAP in 30 minutes 30 calorie Assault Air Bike 24 Ground-to-Overheads (45/25 lb) 18 Knees-to-Elbows 12 Bench Presses (185/115 lb) 6 Pull-Ups

29 ♡ on Wodwell

Difficulty:

Hard

Modality:

Your Scores:

Training Profile

Performance Levels

L10

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Detective Familia

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Tumilson

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8 Rounds For Time 200 meter Run 11 Dumbbell Burpee Deadlifts (2x60/40 lb)

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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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