Workout Description
5 Rounds for Time
5 Man Makers (2x45/25 lb)
10 Dumbbell Lunges (2x45/25 lb)
15 Toes-to-Bars
20 calorie Assault Air Bike
Why This Workout Is Hard
Five rounds featuring complex Man Makers, toes-to-bars, dumbbell lunges, and Assault Bike calories. Tests strength, skill, and conditioning.
Benchmark Times for Dumbbell Downfall
- Elite: <31:46
- Advanced: 31:46-29:16
- Intermediate: 29:16-25:31
- Beginner: >25:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Man Makers (2x45/25 lb) and dumbbell lunges (2x45/25 lb) heavily tax full-body and unilateral stamina. Toes-to-bars challenge core and grip stamina. Bike adds to leg/cardio stamina.
- Endurance (7/10): Five rounds featuring complex Man Makers, toes-to-bars, dumbbell lunges, and Assault Bike calories will test cardiovascular endurance and sustained effort.
- Power (7/10): The clean/press components of Man Makers and Assault Air Bike are primary power outputs.
- Strength (6/10): Man Makers and lunges with 2x45/25 lb dumbbells provide a moderate strength-endurance stimulus. Toes-to-bars require good relative core and pulling strength.
- Speed (6/10): Efficiently performing the complex Man Maker and cycling through all movements with quick transitions is key for maximizing rounds.
- Flexibility (4/10): Requires mobility for the various components of Man Makers, hamstring/hip flexor mobility for T2B, and lunge depth.
Modality Profile
A balanced chipper with a weightlifting component (Man Makers, Dumbbell Lunges), a gymnastics component (Toes-to-Bars), and a monostructural component (Assault Air Bike).
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