Workout Description
5 Rounds for Time
20 calorie Assault Air Bike
15 Sumo Deadlift High-Pulls (95/65 lb)
10 Push Presses (95/65 lb)
Why This Workout Is Medium
Five rounds combining Assault Bike calories with moderate weight barbell movements. Tests conditioning and barbell cycling.
Benchmark Times for Push & Pull
- Elite: <19:01
- Advanced: 19:01-17:31
- Intermediate: 17:31-14:31
- Beginner: >14:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Five rounds for time of 20 calorie Assault Bike, 15 sumo deadlift high-pulls (95/65 lb), and 10 push presses (95/65 lb). This triplet tests cardiovascular fitness (bike) combined with moderate barbell cycling endurance.
- Stamina (7/10): Cycling SDHP (posterior chain/pulling stamina) and push presses (shoulder/pushing stamina) with a 95lb bar for 5 rounds, under fatigue from bike sprints, tests muscular endurance.
- Power (6/10): Assault Bike sprints demand high power output. SDHP and push presses are explosive movements. Maintaining power output through 5 rounds is tested.
- Speed (6/10): Maximizing speed on the bike and cycling efficiently through SDHP and push presses with minimal rest is crucial for a good time.
- Strength (4/10): Barbell movements at 95/65 lbs are moderate loads, focusing on strength endurance and cycling efficiency rather than maximal strength.
- Flexibility (3/10): Requires hip hinge for SDHP and shoulder/overhead mobility for push presses. Basic biking mechanics.
Modality Profile
A triplet combining one monostructural movement (Assault Air Bike) with two weightlifting movements (SDHP and Push Press). The workout is predominantly weightlifting-focused with no gymnastics component.
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