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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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Training Profile

AttributeScoreExplanation
Endurance7/10Five rounds featuring complex Man Makers, toes-to-bars, dumbbell lunges, and Assault Bike calories will test cardiovascular endurance and sustained effort.
Stamina8/10Man 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.
Strength6/10Man Makers and lunges with 2x45/25 lb dumbbells provide a moderate strength-endurance stimulus. Toes-to-bars require good relative core and pulling strength.
Flexibility4/10Requires mobility for the various components of Man Makers, hamstring/hip flexor mobility for T2B, and lunge depth.
Power7/10The clean/press components of Man Makers and Assault Air Bike are primary power outputs.
Speed6/10Efficiently performing the complex Man Maker and cycling through all movements with quick transitions is key for maximizing rounds.

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

Difficulty:
Hard
Modality:
G
M
W
Time Distribution:
19:16Elite
26:46Target
31:46Time Cap
Your Scores:

Training Profile

Performance Levels

L1
L2
L3
L4
L5
L6
L7
L8
L9
L10