Workout Description
For Time
60 calorie Standing Assault Air Bike (remove seat)
50 Squat Cleans (135/95 lb)
40 GHD Sit-Ups
30 Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
10 Bar Over Burpees
Why This Workout Is Very Hard
A challenging chipper starting with standing bike calories, followed by cleans, GHDs, HSPU, C2B, and burpees.
Benchmark Times for Assault Flatline
- Elite: <28:46
- Advanced: 28:46-26:16
- Intermediate: 26:16-22:31
- Beginner: >22:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): High volume of squat cleans (50 reps at 135/95lb) will tax leg and posterior chain stamina. 40 GHDs, 30 HSPU, and 20 C2B demand significant core, pushing, and pulling muscular endurance under fatigue.
- Endurance (8/10): A 'For Time' chipper with 60 standing bike calories, moderate-heavy squat cleans, and high-skill gymnastics. The combination of sustained effort on the bike and cycling through demanding movements creates a significant cardiovascular challenge.
- Strength (7/10): Squat cleans at 135/95 lbs are a moderate-heavy load requiring good strength for 50 reps. Handstand push-ups and chest-to-bar pull-ups test relative upper body strength. GHDs require core strength.
- Power (7/10): Standing Assault Bike calories demand high power output. Squat cleans are an explosive Olympic lift. Bar over burpees also have a power component. Maintaining power through the chipper is key.
- Flexibility (5/10): Squat cleans require good hip, ankle, and front rack mobility. Handstand push-ups and GHD sit-ups require shoulder and spinal mobility respectively. C2B pull-ups benefit from shoulder mobility.
- Speed (5/10): Efficient cycling of all movements and quick transitions are important for a good 'For Time' score. Pacing is crucial to manage fatigue across the varied and demanding elements.
Modality Profile
A 6-movement chipper. Bike (M), Squat Clean (W), GHD Sit-Up (G), HSPU (G), C2B (G), Bar-Over Burpee (G). This gives 4/6 G, 1/6 M, 1/6 W. The profile is heavily gymnastics dominant. 67% G, 17% M, 17% W.
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