For TimeAdvanced~35 min
Assault Man Eater
Partner
For time:
1 round of:
100single-unders75dumbbell shoulder-to-overheads (35/25 lb) (Ground-to-overhead, 2 dumbbells)50-calorieair bike30russian twists (2-count, 20/15 lb)20deadlifts (Bodyweight load)
1 round of:
80single-unders60dumbbell shoulder-to-overheads (35/25 lb) (Ground-to-overhead, 2 dumbbells)40-calorieair bike24russian twists (2-count, 20/15 lb)16deadlifts (Bodyweight load)
1 round of:
60single-unders45dumbbell shoulder-to-overheads (35/25 lb) (Ground-to-overhead, 2 dumbbells)30-calorieair bike18russian twists (2-count, 20/15 lb)12deadlifts (Bodyweight load)
1 round of:
40single-unders30dumbbell shoulder-to-overheads (35/25 lb) (Ground-to-overhead, 2 dumbbells)20-calorieair bike12russian twists (2-count, 20/15 lb)8deadlifts (Bodyweight load)
1 round of:
20single-unders15dumbbell shoulder-to-overheads (35/25 lb) (Ground-to-overhead, 2 dumbbells)10-calorieair bike6russian twists (2-count, 20/15 lb)4deadlifts (Bodyweight load)
Equipment
BarbellJump RopeDumbbellAir Bike
Workout Details
- Stimulus
- Assault Fitness benchmark — a descending 5-round chipper with 5 independent movement rep schemes. Total work: 300 single-unders, 225 DB G2OH, 150 bike calories, 90 Russian twists, and 60 bodyweight deadlifts. Round 1 is brutally long; each subsequent round gets shorter, providing increasing momentum. The assault bike provides the most intense metabolic demand each round.
- Score Type
- Time
- Rep Scheme
- Complex