“30 Caliber”
Assault Fitness Benchmark WOD
- For Time
- 30 calorie Assault Air Bike
- 30 Box Jumps (24/20 in)
- 30 Kettlebell Swings (53/35 lb)
- 30 Jumping Pull-Ups
- 30 Push Presses (43/35 lb)
- 30 Knees-to-Elbows
- 30 Wall Ball Shots (20/14 lb)
- 30 Back Extensions
- 30 Burpees
- 30 Lunges
- 30 calorie Assault Air Bike
Movement Intro: The Air Biking/Assault Biking, The Back Extension/Hip Extension, The Box Jump, The Burpee, The Kettlebell Swing, The Lunge, The Pull-Up, The Push Press, The Toes-to-Bar/Knees-to-Elbows, The Wall Ball Shot
Equipment Intro: Air Bike (Assault Bike), Barbell, Box, GHD Machine, Kettlebell(s), Medicine Ball (Wall Ball), Pull-Up Bar
Related Collections: Air Biking/Assault Biking WODs, Back Extension/Hip Extension WODs, Box Jump WODs, Burpee WODs, Kettlebell Swing WODs, Lunge WODs, Pull-Up WODs, Push Press WODs, Toes-to-Bar/Knees-to-Elbows WODs, Wall Ball Shot WODs, Air Bike (Assault Bike) WODs, Barbell WODs, Box WODs, GHD Machine WODs, Kettlebell(s) WODs, Medicine Ball (Wall Ball) WODs, Pull-Up Bar WODs, For Time WODs, Benchmarks & Tributes WODs, Assault Fitness WODs
"30 Caliber" is a benchmark WOD created as a challenge workout from Assault Fitness for their Assault WOD series. They first posted the workout on Instagram (@assaultairbike) on July 2, 2015.
The workout involves many of the same movements and has a similar rep scheme as the classic "Dirty Thirty" WOD, but the movements are in a different order and the classic version doesn't involve Assault Bike.
See also: "Dirty Thirty" Benchmark WOD
The workout involves many of the same movements and has a similar rep scheme as the classic "Dirty Thirty" WOD, but the movements are in a different order and the classic version doesn't involve Assault Bike.
See also: "Dirty Thirty" Benchmark WOD
