Workout Description
For Time
3-6-9-12-15-12-9-6-3 reps each of:
Power Cleans (135/95 lb)
Front Squats (135/95 lb)
Push Presses (135/95 lb)
Calorie Assault Air Bike
Why This Workout Is Hard
A pyramid rep scheme combining three barbell movements and Assault Bike calories. Tests strength endurance and cardiovascular capacity.
Benchmark Times for Assault Lift Pyramid
- Elite: <33:46
- Advanced: 33:46-31:16
- Intermediate: 31:16-27:31
- Beginner: >27:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Totaling 63 reps each of Power Cleans, Front Squats, Push Presses, and 63 bike calories. This high volume of barbell cycling at a moderate load will significantly tax full-body muscular endurance, grip, and core stability.
- Endurance (7/10): A pyramid rep scheme (3-6-9-12-15-12-9-6-3) combining three barbell movements (PC, FS, PP at 135/95lb) and Assault Bike calories. The volume and continuous nature test cardiovascular capacity and conditioning.
- Power (7/10): Power Cleans and Push Presses are primary power movements. Assault Bike calories demand high power output. Maintaining power through the ascending and descending pyramid is key.
- Strength (6/10): Barbell movements at 135/95 lbs are a moderate load. The challenge comes from the high volume and cycling under fatigue, testing strength endurance rather than maximal strength.
- Speed (5/10): Efficient cycling of the barbell complex and maintaining a strong pace on the bike are important. Managing transitions and fatigue through the pyramid structure is crucial.
- Flexibility (4/10): Requires mobility for power cleans (catch), front squats (rack, squat), and push presses (overhead). Basic biking mechanics.
Modality Profile
A pyramid of three weightlifting movements (Power Clean, Front Squat, Push Press) and one monostructural (Bike). The profile is heavily weighted towards weightlifting, resulting in 75% W, 25% M.
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