Workout Description

Why This Workout Is Hard

Five rounds combining heavy barbell movements (SDLHP, Curls, Ground Press) with bike calories and sit-ups. Tests strength endurance.

Benchmark Times for Assault Flex

• Elite: <31:46
• Advanced: 31:46-29:16
• Intermediate: 29:16-25:31
• Beginner: >25:31

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Cycling 5 rounds of 5 SDLHP, 10 Power Curls, and 15 Ground Presses at 135/75lb will significantly tax grip, posterior chain, bicep, and pressing muscular endurance. 25 AbMat sit-ups per round add core stamina demand.
• Endurance (7/10): Five rounds combining heavy barbell movements (SDLHP, Curls, Ground Press at 135/75lb) with bike calories and sit-ups. The bike provides a cardiovascular stimulus, while the barbell work under fatigue tests conditioning.
• Strength (7/10): All three barbell movements (SDLHP, Power Curls, Ground Press) at 135/75 lbs are moderately heavy, especially for the rep scheme. This WOD has a significant strength-endurance component.
• Power (6/10): Sumo Deadlift High-Pulls are an explosive movement. Power Curls, if performed dynamically, also contribute. Assault Bike calories demand power output.
• Speed (5/10): Efficient cycling of barbell movements and quick transitions to the bike and sit-ups are important for a good 'For Time' score. Maintaining pace across 5 rounds is key.
• Flexibility (3/10): SDLHP requires hip hinge mobility. Power Curls and Ground Presses require basic range of motion. No high flexibility demands.

Modality Profile

A 5-movement workout. SDLHP (W), Power Curl (W), Ground Press (W), Bike (M), Sit-Up (G). This gives 3/5 W, 1/5 M, 1/5 G. The profile is 60% W, 20% M, 20% G.

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