Workout Description
For Time
10-9-8-7-6-5-4-3-2-1 Reps of each:
Calorie Assault Air Bike
Deadlifts (1.5 x Bodyweight)
Bench Presses (Bodyweight)
Power Cleans (.75 x Bodyweight)
Why This Workout Is Very Hard
A descending rep chipper combining Assault Bike calories with bodyweight-scaled deadlifts, bench presses, and power cleans. Tests strength across multiple lifts and endurance.
Benchmark Times for Assault On Linda
- Elite: <38:46
- Advanced: 38:46-36:16
- Intermediate: 36:16-31:01
- Beginner: >31:01
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): High total volume across deadlifts, bench presses, and power cleans, especially relative to bodyweight, heavily taxes muscular endurance and grip strength as fatigue accumulates.
- Strength (9/10): Deadlifts at 1.5x bodyweight, bench press at 1x bodyweight, and power cleans at 0.75x bodyweight represent a substantial strength challenge, particularly when performed for multiple reps across many sets.
- Endurance (8/10): The combination of Assault Bike calories with three high-rep barbell lifts in a descending ladder creates a significant cardiovascular and metabolic demand over a sustained period.
- Power (7/10): Power cleans are inherently explosive; maintaining power output on the Assault Bike and cycling the barbell movements efficiently under fatigue also contributes significantly.
- Speed (5/10): Efficiently cycling reps for each lift and transitioning quickly between movements and the bike is important, though raw strength and stamina are primary limiters.
- Flexibility (3/10): Requires good mobility for deadlift setup, bench press arch/retraction, and power clean mechanics (front rack, squat depth if applicable).
Modality Profile
A variation of 'Linda'. Three weightlifting movements (Deadlift, Bench, Clean) and one monostructural (Bike). Profile: 75% W, 25% M.
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