Workout Description
For Time:
30/25 calorie Assault Air Bike
20 Burpee Box Jump Overs (24/20 in)
10 Sandbag Cleans (150/100 lb)
Time Cap: 6 minutes
Why This Workout Is Hard
A triplet sprint combining Assault Bike power output, burpee box jump overs, and heavy odd-object lifting (Sandbag Cleans). Tests power, conditioning, and strength against a tight time cap.
Benchmark Times for Regionals 17.5
- Elite: <6:45
- Advanced: 6:45-6:16
- Intermediate: 6:16-5:30
- Beginner: >5:30
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): All three movements are highly power-dominant: bike sprint, explosive burpee box jump overs, and powerful sandbag cleans. This WOD is a major test of generating power quickly across varied tasks.
- Speed (8/10): This is an all-out sprint. Maximal speed on the bike, fast burpee box jump overs, and quick, efficient sandbag cleans with no rest are critical to finish within the tight cap.
- Strength (7/10): Sandbag cleans at 150/100 lbs are very heavy and awkward. Burpee box jump overs test leg strength/power. Assault bike involves leg drive.
- Stamina (6/10): The bike sprint, burpee box jump overs, and heavy sandbag cleans all demand high output, testing specific stamina for each in a rapid succession format with minimal recovery.
- Endurance (5/10): For time (6-min cap): 30/25 calorie Assault Air Bike, 20 burpee box jump overs (24/20in), 10 sandbag cleans (150/100lb). This is a very short, intense triplet testing bike power, explosive plyometrics, and heavy odd-object lifting under extreme time pressure.
- Flexibility (3/10): Requires mobility for sandbag cleans (lapping/shouldering). Hip flexion for box jump overs. Basic biking mechanics.
Modality Profile
A couplet of a weightlifting movement (Thrusters) and a gymnastics movement (Ring Muscle-Ups). A classic G/W test of power and skill.
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