Workout Description
For Time:
1,000 meter Assault AirBike Row
100 foot Handstand Walk
Time Cap: 6 minutes
Why This Workout Is Hard
A short, intense couplet pairing a max-effort Assault Bike (or Row) with a long handstand walk. Tests anaerobic capacity and gymnastics skill under pressure against a tight time cap.
Benchmark Times for Regionals 16.1
- Elite: <5:50
- Advanced: 5:50-5:31
- Intermediate: 5:31-5:03
- Beginner: >5:03
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Assault Bike for 1000m at speed demands very high power output. Maintaining control for HSW after such an effort is challenging.
- Speed (8/10): This is an all-out sprint. Maximal speed on the bike and then moving as quickly as possible on the handstand walk (ideally unbroken or in large segments) is critical to beat the tight cap.
- Stamina (6/10): The 1000m bike sprint is a massive hit to leg/cardio stamina. Transitioning to a 100ft HSW tests shoulder/core isometric stamina and balance under extreme fatigue.
- Endurance (5/10): For time (6-min cap): 1000m Assault AirBike (or Row, assuming bike if not specified for 'Regionals'), then 100ft Handstand Walk. This is a very short, intense couplet testing maximal anaerobic output on the bike followed immediately by a long, high-skill gymnastics movement.
- Strength (5/10): Handstand walk requires high relative upper body and core strength/stability. Assault bike involves leg drive strength endurance.
- Flexibility (4/10): Requires shoulder/wrist mobility for HSW. Basic biking mechanics.
Modality Profile
A couplet pairing a max-effort monostructural piece (Assault Bike) with a high-skill gymnastics movement (Handstand Walk).
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