Workout Description

Why This Workout Is Hard

Ten rounds combining thrusters, burpees over the bar, and Assault Bike calories. Tests work capacity and pacing.

Benchmark Times for Sneak Attack

• Elite: <28:45
• Advanced: 28:45-26:16
• Intermediate: 26:16-22:31
• Beginner: >22:31

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Totaling 100 thrusters, 100 bar-over burpees, and 100 Assault Bike calories, this WOD will significantly tax leg/shoulder stamina (thrusters), full-body stamina (burpees), and leg/cardio stamina (bike). Maintaining output for 10 rounds is very demanding.
• Endurance (7/10): Ten rounds for time of 10 thrusters (95/65 lb), 10 bar-over burpees, and 10 calorie Assault Air Bike. This high-volume triplet tests cardiovascular endurance and the ability to maintain a consistent pace across many rounds of varied conditioning movements.
• Power (7/10): Thrusters, bar-over burpees, and Assault Bike sprints are all explosive movements. The WOD tests sustained power-endurance over many rounds.
• Speed (7/10): This WOD demands fast cycling of all three movements and minimal transition time. The ability to maintain a high pace and efficiency throughout 10 rounds is key for a good score.
• Strength (3/10): Thrusters at 95/65 lbs are a light-moderate load, focusing on cycling efficiency and endurance. Burpees are bodyweight. Biking power comes from leg drive.
• Flexibility (3/10): Requires good front rack, squat, and overhead mobility for thrusters. Basic mobility for burpees and biking.

Modality Profile

A triplet combining one movement from each modality: Bike (M), Thruster (W), and Burpee (G). The stimulus is evenly distributed.

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If you enjoy Sneak Attack, you might also like these similar CrossFit WODs:

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These WODs similar to Sneak Attack share comparable training demands, time domains, and movement patterns.