What is a good score for Assault Overhead Complex?

Good scores for Assault Overhead Complex depend on your fitness level: Elite athletes achieve over 31 reps, advanced athletes target 90 reps-31 reps, intermediate athletes aim for 150 reps-90 reps, and beginners should focus on proper form over hitting 150 reps.

What is considered a good Assault Overhead Complex score?

A good Assault Overhead Complex score for most CrossFit athletes is between 150 reps-90 reps (intermediate level). Elite scores are over 31 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Assault Overhead Complex?

Your Assault Overhead Complex target should match your fitness level. Beginners should aim for around 150 reps with good form, while advanced athletes can target 90 reps-31 reps. Always prioritize proper movement over maximum reps.

How do I scale Assault Overhead Complex?

Assault Overhead Complex can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Assault Overhead Complex work?

Assault Overhead Complex is a full-body workout that develops multiple fitness domains.

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Workout Description

AMRAP in 20 minutes 2 Overhead Squats (75 lb) 4 Squat Snatches (75 lb) 6 Overhead Walking Lunges (75 lb) 8 Burpees 10 calorie Assault Air Bike

Why This Workout Is Medium

A 20-minute AMRAP combining light overhead barbell work, burpees, and bike calories. Tests shoulder stability and conditioning.

Training Focus

This workout develops the following fitness attributes:

Stamina (7/10): Cycling light overhead squats, squat snatches, and overhead lunges for multiple rounds, combined with burpees, tests shoulder and leg muscular endurance.
Flexibility (7/10): Overhead squats, squat snatches, and overhead lunges demand significant mobility in the shoulders, thoracic spine, hips, and ankles.
Endurance (6/10): The 20-minute AMRAP format with continuous movement including Assault Bike calories ensures a moderate cardiovascular stimulus.
Speed (6/10): Maintaining a quick cycle rate through the barbell complex, burpees, and bike, with minimal rest, is key to a good score in an AMRAP format.
Power (5/10): Squat snatches are a power movement, and explosive effort is needed for burpees and driving the Assault Bike.
Strength (3/10): The 75 lb barbell is light; the challenge comes from maintaining form and stability through high reps and fatigue rather than maximal strength.

Modality Profile

A 5-movement AMRAP. OHS (W), Snatch (W), Lunge (W), Burpee (G), Bike (M). This gives 3 W, 1 G, 1 M. Profile: 60% W, 20% G, 20% M.

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These WODs similar to Assault Overhead Complex share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	6/10	The 20-minute AMRAP format with continuous movement including Assault Bike calories ensures a moderate cardiovascular stimulus.
Stamina	7/10	Cycling light overhead squats, squat snatches, and overhead lunges for multiple rounds, combined with burpees, tests shoulder and leg muscular endurance.
Strength	3/10	The 75 lb barbell is light; the challenge comes from maintaining form and stability through high reps and fatigue rather than maximal strength.
Flexibility	7/10	Overhead squats, squat snatches, and overhead lunges demand significant mobility in the shoulders, thoracic spine, hips, and ankles.
Power	5/10	Squat snatches are a power movement, and explosive effort is needed for burpees and driving the Assault Bike.
Speed	6/10	Maintaining a quick cycle rate through the barbell complex, burpees, and bike, with minimal rest, is key to a good score in an AMRAP format.

Assault Overhead Complex

AMRAP Unilateral

AMRAP in 20 minutes 2 Overhead Squats (75 lb) 4 Squat Snatches (75 lb) 6 Overhead Walking Lunges (75 lb) 8 Burpees 10 calorie Assault Air Bike

35 ♡ on Wodwell

Difficulty:

Medium

Modality:

Your Scores:

Training Profile

Performance Levels

L10

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