Workout Description
4 Rounds for Time
10 Dumbbell Thrusters (35/15 lb)
20 Dumbbell Lunges (35/15 lb)
30 Sit-Ups
40 calorie Assault Air Bike
Why This Workout Is Medium
Four rounds combining high-calorie Assault Bike efforts with light dumbbell thrusters, lunges, and sit-ups. Primarily tests cardiovascular endurance.
Benchmark Times for Regionals Rehab
- Elite: <32:31
- Advanced: 32:31-30:01
- Intermediate: 30:01-27:31
- Beginner: >27:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Four rounds for time of 10 dumbbell thrusters (35/15 lb), 20 dumbbell lunges (35/15 lb), 30 sit-ups, and 40 calorie Assault Air Bike. The high-calorie bike efforts combined with light DB work and core make this a strong cardiovascular endurance test.
- Stamina (6/10): Cycling light DB thrusters (leg/shoulder stamina), light DB lunges (unilateral leg stamina), sit-ups (core stamina), and high-cal bike efforts for 4 rounds tests the ability to maintain output across varied light-load movements and cardio.
- Speed (6/10): Maximizing speed on the bike and cycling efficiently through the light DB work and sit-ups with minimal rest is crucial for a good time.
- Power (4/10): Assault Bike sprints demand power output. DB thrusters have an explosive component, but the load is light. Focus is more on sustained aerobic power.
- Strength (2/10): Dumbbells at 35/15 lbs are very light, focusing on movement pattern endurance rather than strength. Biking power comes from leg drive, emphasizing endurance.
- Flexibility (2/10): Requires basic mobility for thrusters, lunges, sit-ups, and biking.
Modality Profile
A 4-movement workout. Bike (M), Lunge (W), Thruster (W), Sit-up (G). This gives 2 W, 1 G, 1 M. Profile: 50% W, 25% G, 25% M.
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