Workout Description
For Time
3-6-9-12-15-12-9-6-3 Reps each of:
Clean-and-Jerks (135/95 lb)
Burpees
Knees-to-Elbows
Calorie Assault Air Bike
Why This Workout Is Hard
A pyramid rep scheme chipper involving clean-and-jerks, burpees, KTE, and bike calories. Tests endurance and pacing across multiple domains.
Benchmark Times for Assault Pyramid
- Elite: <42:46
- Advanced: 42:46-40:16
- Intermediate: 40:16-35:31
- Beginner: >35:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): The pyramid rep scheme combined with Assault Bike calories and burpees creates a significant and varied cardiovascular challenge throughout the workout.
- Stamina (7/10): Cycling clean-and-jerks, performing burpees, and maintaining output on the bike for ascending and then descending reps tests muscular endurance across multiple muscle groups.
- Power (7/10): Clean-and-jerks are a primary power movement; burpees and Assault Bike sprints also contribute significantly to power output.
- Speed (6/10): Fast cycling of all movements and quick transitions are crucial for a good time in this pyramid format.
- Strength (5/10): Clean-and-jerks at 135/95 lb require a good base of strength to cycle efficiently, especially as volume accumulates.
- Flexibility (4/10): Clean-and-jerks require good mobility in the hips, shoulders, and wrists for proper technique; knees-to-elbows require hip flexor and hamstring flexibility.
Modality Profile
A pure monostructural workout focused on the Assault Bike.
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