Workout Description
5 Rounds for Time
30 calorie Assault Air Bike
25 AbMat Sit-Ups
20 Dumbbell Lunges (2x35/20 lb)
15 Kettlebell Swings (53/35 lb)
10 Push-Ups
5 Chest-to-Bar Pull-Ups
Why This Workout Is Medium
Five rounds combining Assault Bike calories with various bodyweight, dumbbell, and kettlebell movements.
Benchmark Times for Pain Parade
- Elite: <28:45
- Advanced: 28:45-26:16
- Intermediate: 26:16-22:31
- Beginner: >22:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Five rounds combining 30 calorie Assault Bike, 25 sit-ups, 20 dumbbell lunges (2x35/20 lb), 15 kettlebell swings (53/35 lb), 10 push-ups, and 5 chest-to-bar pull-ups. The variety and bike sprints create a good mixed-modal cardiovascular challenge.
- Stamina (7/10): Cycling through these six varied movements for 5 rounds tests broad muscular stamina: legs/cardio (bike), core (sit-ups), unilateral leg (DB lunges), posterior chain/grip (KB swings), pushing (push-ups), and pulling (C2B).
- Power (5/10): Assault Bike sprints demand power output. Kettlebell swings are explosive. Kipping C2B also utilizes power.
- Speed (5/10): Efficient transitions between the many movements and maintaining a good pace on the bike and high-rep exercises contribute to overall time.
- Strength (4/10): Dumbbell lunges (2x35/20lb) and kettlebell swings (53/35lb) provide a moderate strength endurance stimulus. C2B pull-ups and push-ups test relative strength endurance.
- Flexibility (3/10): Requires basic mobility for biking, sit-ups, lunges, KB swings (hip hinge), push-ups, and C2B pull-ups.
Modality Profile
A balanced chipper with monostructural (Assault Air Bike), gymnastics (Sit-Ups, Push-Ups, Chest-to-Bar Pull-Ups), and weightlifting (Dumbbell Lunges, Kettlebell Swings) components.
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