Workout Description
5 Rounds for Time
5 Man Makers (2x35/20 lb)
10 Pull-Ups
15 calorie Assault Air Bike
20 Dumbbell Lunges (35/20 lb)
25 Sit-Ups
Why This Workout Is Medium
Five rounds combining Man Makers, pull-ups, bike calories, lunges, and sit-ups.
Benchmark Times for Assault Man Maker
- Elite: <31:01
- Advanced: 31:01-27:01
- Intermediate: 27:01-22:31
- Beginner: >22:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Cycling 5 Man Makers, 10 Pull-Ups, 15 bike cals, 20 DB Lunges, and 25 Sit-Ups for 5 rounds tests broad muscular stamina: full-body (Man Makers), pulling (Pull-Ups), cardio/leg (bike), unilateral leg (Lunges), and core (Sit-Ups).
- Endurance (6/10): Five rounds combining Man Makers (2x35/20lb), pull-ups, bike calories, dumbbell lunges, and sit-ups. A moderate-length WOD testing mixed-modal conditioning.
- Power (6/10): The clean and press portion of the Man Maker is explosive. Assault Bike calories demand power output. Kipping pull-ups utilize power.
- Strength (5/10): Man Makers with 2x35/20 lb dumbbells are a complex movement testing strength endurance. Dumbbell lunges at the same weight add unilateral strength demand. Pull-ups test relative pulling strength.
- Speed (5/10): Efficient execution of Man Makers and cycling through all movements with consistent pacing is key for a good 'For Time' score.
- Flexibility (4/10): Man Makers require mobility for push-up, row, clean, and press components. Lunges require hip mobility. Pull-ups benefit from shoulder mobility.
Modality Profile
A 5-movement workout. Man Maker is a G/W hybrid, here counted as G due to complexity. Pull-Up (G), Sit-Up (G), Bike (M), Lunge (W). This gives 3 G, 1 M, 1 W. Profile: 60% G, 20% M, 20% W.
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