Workout Description

Why This Workout Is Medium

Density is modest due to mixed loading: 150 loaded reps at 95/65 lb plus 100 bodyweight/monostructural reps across 5 rounds. Units: (150×2.0 + 100×0.5) = 350 over ~18 minutes ≈ 19.4 units/min, mapping to 20 points. Movement complexity averages ~40 (moderate with burpees advanced), and time domain 12–20 minutes maps to 70. Base score: 0.4×20 + 0.3×40 + 0.3×70 = 41. No modifiers apply.

Benchmark Times for Assault Insanity

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total volume across repeated sets: 150 loaded barbell reps plus 50 burpees and 50 bike calories. Muscles must keep producing submaximal force with limited rest across five rounds.
• Endurance (6/10): Five rounds with burpees and Assault Bike demand sustained aerobic output while managing barbell fatigue. The effort should feel like a controlled grind rather than a sprint, keeping heart rate elevated throughout.
• Speed (5/10): Quick barbell cycling and crisp transitions help, yet pacing must be controlled to avoid redlining. Speed contributes, but the workout rewards steady, sustainable turnover more than all-out sprinting.
• Power (4/10): Hip drive in SDHP and push press requires some explosiveness, but the workout emphasizes repeatability over single high-power efforts, moderating peak power demands.
• Strength (3/10): Loads are moderate (95/65 lb) with no near-max efforts. Strength requirements exist but are not the limiting factor for most athletes compared to conditioning and barbell cycling stamina.
• Flexibility (2/10): Full ROM standards apply—hip crease below parallel on lunges and full lockout on presses—but no extreme positions or mobility barriers beyond sound front-rack and overhead positions.

Movements

• Air Bike
• Push Press
• Lunge
• Burpee
• Sumo Deadlift High-Pull

Scaling Options

Scale to: 75/55 lb with 8 burpees and 8 cal bike • 65/45 lb with step-back burpees • DB lunges (2×35/25 lb) with 8 cal bike

Scaling Explanation

These progressions reduce load and/or metabolic demand while preserving the mixed-modal feel, unbroken barbell intent, and steady engines so athletes can maintain form and pacing across five rounds.

Intended Stimulus

A steady, moderately intense grinder. Barbell sets should be mostly unbroken, with quick breathing control into burpees and a purposeful but sustainable bike pace. Aim to keep rest minimal, transitions tight, and settle into a repeatable round time that only drifts slightly in later rounds.

Coach Insight

Pace the first two rounds at about 80–85% and lock into your repeatable cadence. Stay smooth, not spiky. One tip: keep barbell transitions tight—reset grip once and go, don’t wander. Common mistakes: opening too hot on the bike, letting lunges break early, and sloppy racks that waste time between movements.

Benchmark Notes

This workout consists of 5 rounds of mixed movements with moderate barbell loading (95/65 lb). I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round (fresh state): - 10 Sumo Deadlift High-Pulls (95/65): 2.5 sec/rep = 25 sec - 10 Push Presses (95/65): 2.5 sec/rep = 25 sec - 10 Barbell Lunges (95/65): 3 sec/rep = 30 sec - 10 Burpees: 3.5 sec/rep = 35 sec - 10 cal Assault Air Bike: 15 sec - Transitions between movements: 5 sec each = 20 sec Total per round (fresh): 150 sec Fatigue progression across 5 rounds: - Round 1: 150 sec (1.0x) - Round 2: 158 sec (1.05x) - Round 3: 173 sec (1.15x) - Round 4: 188 sec (1.25x) - Round 5: 203 sec (1.35x) Total: 872 sec base time The barbell work creates significant grip and shoulder fatigue, while burpees tax the cardiovascular system. The assault bike provides brief recovery but adds metabolic stress. This is similar to a medium-duration chipper with moderate loading. Comparing to benchmark anchors, this falls between Helen (3 rounds, 7:30-12:30 range) and DT (5 rounds barbell work, 6:00-16:00 range). Given the moderate loading and mixed movement pattern, I'm anchoring closer to Helen but extending for the additional rounds and barbell complexity. Final targets: - L10 (Elite): 12:00 / 13:30 - L5 (Average): 20:00 / 22:00 - L1 (Beginner): 30:00 / 33:00

Modality Profile

By time spent each round: roughly half on barbell work (SDHP, push press, lunges), with the remainder split between burpees (gymnastics) and Assault Bike (monostructural). This creates a balanced mixed-modal challenge with a slight bias toward weightlifting volume and cycling.

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