Workout Description

Why This Workout Is Hard

Three rounds of a descending rep chipper featuring bike calories, lunges, box jumps, push-ups, and progressively heavier barbell movements (SDLHP, FS, Snatch).

Benchmark Times for Assault Gladiator

• 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 (8/10): Cycling through 7 varied movements per round for 3 rounds, including lunges, box jumps, push-ups, and barbell work (SDLHP, FS, Snatch at 135/95lb), tests broad muscular stamina across different domains.
• Endurance (7/10): Three rounds of a descending rep chipper featuring bike calories, lunges, box jumps, push-ups, and progressively heavier barbell movements. The bike and varied movements create a strong conditioning challenge.
• Strength (7/10): The barbell complex at the end of each round (SDLHP, Front Squats, Snatches at 135/95lb) is moderately heavy and tests strength under fatigue. Overhead walking lunges also have a strength component.
• Power (7/10): Assault Bike calories, box jumps, SDLHP, and snatches are all primary power movements. Maintaining power output through the chipper format is important.
• Speed (6/10): Efficient transitions between movements and fast cycling of reps, especially on the bike and bodyweight elements, are crucial for a good 'For Time' score.
• Flexibility (5/10): Overhead walking lunges require good shoulder and hip mobility. Front squats and snatches demand excellent hip, ankle, and overhead mobility.

Modality Profile

A 7-movement chipper. Bike (M), Lunge (W), Box Jump (G), Push-Up (G), SDLHP (W), Front Squat (W), Snatch (W). This gives 4/7 W, 2/7 G, 1/7 M. The profile is 57% W, 29% G, 14% M.

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