“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
"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
Movements : Air Bike (Assault Bike), Back Extension/Hip Extension, Box Jump, Burpee, Kettlebell Swing, Knees-to-Elbows, Lunge, Pull-Up, Push Press, Wall Ball Shot
Equipment : Air Bike (Assault Bike), Barbell, Box, GHD Machine, Kettlebell(s), Medicine Ball (Wall Ball), Pull-Up Bar
Scoring : For Time
Category : Benchmarks & Tributes
