For TimeIntermediate~18 min
Assault Rapid-Fire
Partner
5 rounds for time of:
5dumbbell rows (65/35 lb) (renegade rows)10dumbbell lunges (65/35 lb)5dumbbell presses (65/35 lb) (half-kneeling)10-calorieair bike
Equipment
DumbbellAir Bike
Workout Details
- Stimulus
- Dumbbell-focused circuit with an Assault bike finisher each round. Renegade rows challenge core stability and upper-back strength, lunges add leg volume, and half-kneeling presses isolate shoulder pressing in a stable position. The 10-calorie bike spike brings heart rate up between rounds. Consistent pacing across 5 rounds is the goal.
- Score Type
- Time
- Rep Scheme
- Fixed