Workout Description
5 Rounds for Time
10 Sumo Deadlift High-Pulls (95/65 lb)
10 Push Presses (95/65 lb)
10 Barbell Lunges (95/65 lb)
10 Burpees
10 calorie Assault Air Bike
Why This Workout Is Medium
Five rounds combining barbell movements, burpees, and Assault Bike calories. Tests mixed modal conditioning.
Benchmark Times for Assault Insanity
- Elite: <26:01
- Advanced: 26:01-22:01
- Intermediate: 22:01-17:31
- Beginner: >17:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Cycling 10 reps each of SDLHP, Push Press, Lunges, Burpees, and 10 bike calories for 5 rounds tests muscular endurance across pulling, pushing, unilateral leg work, full-body conditioning, and cardio.
- Endurance (6/10): Five rounds combining barbell movements (SDLHP, Push Press, Lunges at 95/65lb), burpees, and Assault Bike calories. This creates a moderate mixed-modal conditioning test.
- Power (6/10): SDLHP, Push Presses, burpees, and Assault Bike calories are all power-oriented movements. The WOD tests sustained power-endurance.
- Speed (6/10): Fast cycling of all movements with minimal rest and quick transitions is key for maximizing performance in this 'For Time' WOD.
- Strength (4/10): Barbell movements at 95/65 lbs are a light-moderate load, focusing more on strength endurance and cycling efficiency than maximal strength.
- Flexibility (3/10): Requires hip hinge for SDLHP, shoulder/overhead mobility for push presses, and hip mobility for lunges. Basic burpee/bike mobility.
Modality Profile
A 5-movement workout. SDLHP (W), Push Press (W), Lunge (W), Burpee (G), Bike (M). This gives 3/5 W, 1/5 G, 1/5 M. The profile is 60% W, 20% G, 20% M.
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