Workout Description
5 Rounds for Time
5 Renegade Rows (65/35 lb)
10 Dumbbell Lunges (65/35 lb)
5 Half-Kneeling Presses (65/35 lb)
10 calorie Assault Air Bike
Why This Workout Is Medium
Five rounds combining various dumbbell movements with Assault Bike calories. Tests strength, stability, and conditioning.
Benchmark Times for Assault Rapid-Fire
- Elite: <22:01
- Advanced: 22:01-18:01
- Intermediate: 18:01-14:31
- Beginner: >14:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Performing renegade rows, dumbbell lunges, and half-kneeling presses with 65/35 lb dumbbells for 5 rounds tests muscular endurance, particularly in the core, shoulders, and legs.
- Speed (7/10): Quick transitions between movements and fast cycling of reps, especially on the bike, are important for a good score in this rapid-fire format.
- Endurance (6/10): Five rounds with 10 calorie Assault Bike sprints provide a moderate cardiovascular stimulus, focused on shorter bursts.
- Power (6/10): Assault Bike sprints are power-intensive; renegade rows and presses can be performed explosively.
- Strength (5/10): The dumbbell weight is moderate to heavy for these movements, requiring good unilateral strength and stability.
- Flexibility (4/10): Lunges require hip flexor mobility; renegade rows and presses require core stability and some shoulder mobility.
Modality Profile
A couplet of a monostructural movement (Assault Bike) and a weightlifting movement (Sumo Deadlift High-Pulls).
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