Workout Description
5 Rounds For Time
100/80/60/40/20 Single-Unders
75/60/45/30/15 Dumbbell Ground-to-Overheads (2x35/25 lb)
50/40/30/20/10 calorie Assault Air Bike
30/24/18/12/6 Russian Twists (20/15 lb) (2-count)
20/16/12/8/4 Deadlifts (bodyweight)
Why This Workout Is Hard
Five rounds with descending reps across five varied movements including single-unders, dumbbell GTO, bike calories, Russian twists, and deadlifts.
Benchmark Times for Assault Man Eater
- 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:
- Endurance (8/10): Five rounds with descending reps across five varied movements including single-unders, dumbbell GTO (2x35/25lb), bike calories, Russian twists, and bodyweight deadlifts. The high initial volume and variety create a significant conditioning challenge.
- Stamina (8/10): High total reps: 300 SUs, 225 DB GTOs, 150 bike cals, 90 Russian twists, 60 bodyweight deadlifts. This will severely tax stamina across cardio (SUs, bike), lifting (DB GTO, DL), and core (twists).
- Power (6/10): Dumbbell GTOs are an explosive movement. Assault Bike calories demand power output. Maintaining power through the descending rep scheme is tested.
- Strength (5/10): Dumbbell Ground-to-Overheads with 2x35/25 lbs are a moderate load that tests strength endurance. Bodyweight deadlifts also contribute to strength endurance. The primary challenge is volume and pacing.
- Speed (5/10): Efficient cycling of all movements and managing transitions is important. Pacing is key due to the high initial volume and 5-round structure.
- Flexibility (3/10): Requires mobility for DB GTOs (squat/hinge, overhead), deadlifts (hip hinge), and Russian twists (rotation). Basic single-under/bike mobility.
Modality Profile
A 5-movement chipper. 2 are Monostructural (Single-Under, Bike), 2 are Weightlifting (DB GTO, Deadlift), and 1 is Gymnastics (Russian Twist). Profile: 40% M, 40% W, 20% G.
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