Workout Description
For Time
5 mile Assault Air Bike (in 2 minute max intervals)
After each 2-minute interval if the 5-mile goal is not met perform:
50 Air Squats
50 Push-Ups
50 AbMat Sit-Ups
Why This Workout Is Hard
A long Assault Bike effort interrupted by high-rep bodyweight sets every 2 minutes. Tests cardiovascular endurance and muscular stamina.
Benchmark Times for Highway to Hell
- Elite: <41:15
- Advanced: 41:15-33:45
- Intermediate: 33:45-27:30
- Beginner: >27:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A 5-mile Assault Bike effort, even in 2-minute intervals, is a significant cardiovascular test. The high-rep bodyweight penalties for not meeting distance goals further tax endurance.
- Stamina (7/10): The bodyweight circuit (50 squats, 50 push-ups, 50 sit-ups) performed repeatedly as a penalty tests muscular endurance in the legs, pushing muscles, and core, especially when already fatigued from biking.
- Power (5/10): Assault Bike intervals demand high power output to cover distance quickly. The bodyweight exercises are less power-focused.
- Speed (5/10): Maintaining a high pace on the Assault Bike to minimize penalties is key. Efficient cycling of bodyweight exercises if penalties are incurred also contributes.
- Strength (2/10): Primarily an endurance WOD. The bodyweight movements test relative strength endurance, not maximal strength.
- Flexibility (2/10): Basic range of motion for biking and bodyweight exercises.
Modality Profile
A G/M couplet with a gymnastics movement (Burpees) and a monostructural movement (Run).
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