Workout Description
4 Rounds for Time
30 Ground-to-Overheads (45/25 lb plate)
15 Toes-to-Bars
15 Box Jumps (30/24 in)
30 calorie Assault Air Bike
Why This Workout Is Medium
Four rounds combining plate GTOH, TTB, high box jumps, and bike calories. Tests conditioning and gymnastics.
Benchmark Times for Assault Odyssey
- Elite: <30:01
- Advanced: 30:01-26:01
- Intermediate: 26:01-22:01
- Beginner: >22:01
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Four rounds combining plate GTOH (45/25lb), TTB, high box jumps (30/24in), and bike calories. This tests conditioning and gymnastics skill under cardiovascular stress.
- Stamina (7/10): Cycling 30 plate GTOH, 15 TTB, 15 high box jumps, and 30 bike calories for 4 rounds tests stamina in lifting (GTOH), core/gymnastics (TTB), explosive leg work (box jumps), and cardio (bike).
- Power (7/10): Plate GTOH, high box jumps, and Assault Bike calories are all power-oriented movements. Kipping TTB also utilize power. Maintaining power output for 4 rounds is tested.
- Speed (6/10): Fast cycling of all movements, especially efficient TTB and quick transitions, is crucial for a good 'For Time' score.
- Flexibility (5/10): Plate GTOH requires hip hinge and overhead mobility. TTB demand good hamstring, shoulder, and lat flexibility. Box jumps require hip flexion.
- Strength (4/10): Plate Ground-to-Overheads at 45/25 lbs are a moderate load focusing on endurance. Toes-to-Bars require significant core and grip strength. Box jumps test leg power.
Modality Profile
A 4-movement workout. GTO (W), TTB (G), Box Jump (G), Bike (M). This gives 2 G, 1 W, 1 M. Profile: 50% G, 25% W, 25% M.
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