What is a good time for Assault Reduction?

Good times for Assault Reduction depend on your fitness level: Elite athletes finish under 28:46, advanced athletes target 28:46-26:16, intermediate athletes aim for 26:16-22:31, and beginners should focus on proper form over 22:31.

What is considered a good Assault Reduction time?

A good Assault Reduction time for most CrossFit athletes is between 26:16-22:31 (intermediate level). Elite times are under 28:46, but focus on consistent movement and proper form rather than just speed.

How fast should I do Assault Reduction?

Your Assault Reduction pace should match your fitness level. Beginners should aim to finish around 22:31 with good form, while advanced athletes can target 28:46-26:16. Always prioritize proper movement over speed.

How do I scale Assault Reduction?

Assault Reduction 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 Reduction work?

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

Assault Reduction WOD - Scaling & Strategy | CrossFit Benchmark | PRZilla

Workout Description

For Time Round 1: 30 Cal Bike, 24 Lunges, 18 Push-Ups, 12 FS (185/135) Round 2: 25 Cal Bike, 20 Lunges, 15 Push-Ups, 10 FS (185/135) Round 3: 20 Cal Bike, 16 Lunges, 12 Push-Ups, 8 FS (185/135) Round 4: 15 Cal Bike, 12 Lunges, 9 Push-Ups, 6 FS (185/135) Round 5: 10 Cal Bike, 8 Lunges, 6 Push-Ups, 4 FS (185/135) Round 6: 5 Cal Bike, 4 Lunges, 3 Push-Ups, 2 FS (185/135)

Why This Workout Is Hard

A descending ladder workout combining Assault Bike calories, lunges, push-ups, and heavy front squats. Tests endurance and strength under fatigue.

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): Descending ladder of bike calories, lunges, push-ups, and heavy front squats tests cardiovascular endurance and ability to sustain effort as fatigue accumulates.

Stamina (7/10): Muscular stamina is challenged in the legs (bike, lunges, front squats) and upper body (push-ups, front squat rack position) across multiple rounds.

Strength (7/10): Front squats at 185/135 lbs are a significant strength component, especially when performed for reps in a fatigued state.

Power (6/10): Assault bike sprints and driving out of heavy front squats contribute to power output.

Speed (5/10): Maintaining a quick pace through the descending reps and transitions is important, though overall endurance and strength-stamina are primary.

Flexibility (3/10): Requires good hip and ankle mobility for lunges and front squats, and front rack mobility.

Similar Workouts to Assault Reduction

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

Attribute	Score	Explanation
Endurance	8/10	Descending ladder of bike calories, lunges, push-ups, and heavy front squats tests cardiovascular endurance and ability to sustain effort as fatigue accumulates.
Stamina	7/10	Muscular stamina is challenged in the legs (bike, lunges, front squats) and upper body (push-ups, front squat rack position) across multiple rounds.
Strength	7/10	Front squats at 185/135 lbs are a significant strength component, especially when performed for reps in a fatigued state.
Flexibility	3/10	Requires good hip and ankle mobility for lunges and front squats, and front rack mobility.
Power	6/10	Assault bike sprints and driving out of heavy front squats contribute to power output.
Speed	5/10	Maintaining a quick pace through the descending reps and transitions is important, though overall endurance and strength-stamina are primary.

Attribute

Score

Explanation

Endurance

8/10

Descending ladder of bike calories, lunges, push-ups, and heavy front squats tests cardiovascular endurance and ability to sustain effort as fatigue accumulates.

Stamina

7/10

Muscular stamina is challenged in the legs (bike, lunges, front squats) and upper body (push-ups, front squat rack position) across multiple rounds.

Strength

7/10

Front squats at 185/135 lbs are a significant strength component, especially when performed for reps in a fatigued state.

Flexibility

3/10

Requires good hip and ankle mobility for lunges and front squats, and front rack mobility.

Power

6/10

Assault bike sprints and driving out of heavy front squats contribute to power output.

Speed

5/10

Maintaining a quick pace through the descending reps and transitions is important, though overall endurance and strength-stamina are primary.

255 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

16:16Elite

23:46Target

28:46Time Cap

Your Scores:

PRzilla

Workout Description

Why This Workout Is Hard

Benchmark Times for Assault Reduction

Training Focus

Modality Profile

Similar Workouts to Assault Reduction

Training Profile

Assault Reduction

Training Profile

Performance Levels

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