Workout Description
5 Rounds for Time
5 Handstand Push-Ups
10 Box Jumps (24/20 in)
15 Sumo Deadlift High-Pulls (95/65 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups
30 Single-Unders
Why This Workout Is Medium
Five rounds of a chipper-style round including HSPU, box jumps, SDLHP, bike, sit-ups, and single-unders. Tests broad fitness.
Benchmark Times for Assault Quest
- Elite: <36:01
- Advanced: 36:01-32:01
- Intermediate: 32:01-27:31
- Beginner: >27:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High repetitions of sit-ups, sumo deadlift high-pulls, and maintaining effort on other movements for 5 rounds tests broad muscular stamina.
- Endurance (7/10): Five rounds with 20 calorie Assault Bike efforts and other movements create a sustained cardiovascular demand.
- Speed (6/10): Efficiently cycling through all six movements per round and minimizing rest is key for a good overall time.
- Power (5/10): Handstand push-ups (if kipped), box jumps, and SDLHP have power components; Assault Bike also demands power output.
- Strength (4/10): Sumo deadlift high-pulls at 95/65 lb and handstand push-ups involve moderate strength, but the primary challenge is endurance.
- Flexibility (3/10): Handstand push-ups require shoulder and wrist mobility; sumo deadlift high-pulls require hip and shoulder range of motion.
Modality Profile
A pure monostructural workout focused on the Assault Bike.
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