Workout Description
For Time:
30 calorie Assault Air Bike
30 Dumbbell Box Step Overs (2x50/35 lb, 24/20 in)
30 Deficit Handstand Push-Ups (4.5/3 in)
Time Cap: 7 minutes
Why This Workout Is Very Hard
An intense triplet demanding power on the Assault Bike, strength endurance with heavy Dumbbell Box Step Overs, and advanced gymnastics strength with Deficit Handstand Push-Ups, all against a tight time cap.
Benchmark Times for Regionals 18.6
- Elite: <4:45
- Advanced: 5:01-5:30
- Intermediate: 6:01-6:30
- Beginner: >7:31
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): Dumbbell box step overs with 2x50/35 lbs are very heavy. Deficit HSPU (4.5/3 in) require elite-level pressing strength and control. Assault bike involves leg drive. This WOD is very strength-dominant.
- Power (8/10): Assault Bike for calories demands high power output. DB box step overs can be explosive if driven hard. While HSPU are strict, the pressing action is forceful. The WOD tests generating power quickly across varied tasks.
- Stamina (7/10): The bike sprint, heavy DB box step overs, and deficit HSPU all demand high output, testing specific stamina for each in a rapid succession format with minimal recovery.
- Speed (7/10): This is an all-out sprint. Maximal speed on the bike, fast DB box step overs, and quick, efficient deficit HSPU with no rest are critical to finish within the tight cap.
- Endurance (6/10): For time (7-min cap): 30 cal Assault Bike, 30 DB Box Step Overs (2x50/35lb, 24/20in), 30 Deficit HSPU (4.5/3in). An intense triplet demanding bike power, loaded strength endurance, and advanced gymnastics strength under extreme time pressure.
- Flexibility (5/10): Requires hip mobility for step overs with heavy DBs. Excellent shoulder/wrist mobility for deficit HSPU to achieve full range of motion safely. Basic biking mechanics.
Modality Profile
A couplet of a weightlifting movement (squat snatches) and a monostructural movement (burpees over the bar). A test of power and engine.
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