Workout Description
5 Rounds for Time
15 Sumo Deadlift High-Pulls (95/65 lb)
30 calorie Assault Air Bike
45 AbMat Sit-Ups
60 Single-Unders
Why This Workout Is Medium
Five rounds combining SDLHP, high-calorie bike efforts, sit-ups, and single-unders. Tests cardiovascular endurance and work capacity.
Benchmark Times for Assault Uptempo
- Elite: <29:01
- Advanced: 29:01-25:01
- Intermediate: 25:01-21:01
- Beginner: >21:01
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Five rounds with high-calorie bike efforts, SDLHP, sit-ups, and single-unders will significantly tax cardiovascular endurance.
- Stamina (7/10): Muscular stamina for SDLHP (posterior chain, grip), bike (legs), sit-ups (core), and single-unders (calves/coordination).
- Power (6/10): Assault Air Bike and SDLHP are the main power-driven movements.
- Speed (6/10): Maintaining a fast pace on the bike and quick cycling of SDLHP and single-unders is important for a good time.
- Strength (4/10): Sumo Deadlift High-Pulls at 95/65 lbs provide a moderate strength stimulus, especially over 5 rounds.
- Flexibility (2/10): Basic range of motion for SDLHP, sit-ups, and jumping.
Modality Profile
A couplet of a monostructural movement (Assault Bike) and a weightlifting movement (Sumo Deadlift High-Pulls).
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