2017 TFX Competition Workout: Assaulted 2x5

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Below is the Assaulted 2x5 event, presented by RokFit. Athletes will start on the start/finish pad. At the call of 3-2-1, Go, the athletes will run to the DBall to complete 2 repetitions of DBall to Shoulder. The movement starts with the DBall on the ground and finishes with the DBall resting on the athlete’s shoulder with the athlete standing tall. This is NOT a Dball throw over the shoulder. The athlete must reach full hip and knee lock out with the DBall on the athlete’s shoulder showing control at the top. The athlete then may drop the DBall to the ground once the repetition is complete.

Once the 2 repetitions are complete, the athlete must move the DBall forward into the next station, by either carrying the DBall forward or rolling it. Once the DBall is in the next station, the athlete will move to the Assault Bike to complete their given calories. Each division has different calories and there is a difference between males and females calories so be sure to read each division requirements.

Once all the calories are complete, the athlete will move back to their DBall to complete 4 repetitions. Once all 4 repetitions are complete, the athlete must move the DBall forward to the next station. Once the DBall is in the next station, the athlete will move back to the Assault Bike. The judge at your lane will be responsible for resetting your Assault Bike each time. The athlete will move in the fashion with ascending DBall repetitions and descending calories on the Assault Bike. Once all 10 DBalls are completed on the last exercise, the athlete will then run back to their finish pad where time will be called.

  • Pros | Masters 35-39 | Masters 40-44

For Time (6 minute time cap)
2 DBall 100/80
25/20 Calories Assault Bike
4Dball to Shoulder
20/15 Calories Assault Bike
6Dball to Shoulder
15/10 Calories Assault Bike
8Dball to Shoulder
10/5 Calories Assault Bike
10Dball to Shoulder

  • Amateur | Masters 45-49

For Time (6 minute time cap)
2 DBall 80/60
20/15 Calories Assault Bike
4 Dball to Shoulder
15/10 Calories Assault Bike
6 Dball to Shoulder
10/5Calories Assault Bike
8 Dball to Shoulder
5/5Calories Assault Bike
10 Dball to Shoulder

  • 50+/Intermediate: Event 2

For Time (6 minute time cap)
2 DBall 60/40
20/15 Calories Assault Bike
4 Dball to Shoulder
15/10 Calories Assault Bike
6 Dball to Shoulder
10/5 Calories Assault Bike
8 Dball to Shoulder
5/5 Calories Assault Bike
10 Dball to Shoulder

  • Scaled/Teens: Event 2

For Time (6 minute time cap)
2 DBall 60/40
15/10 Calories Assault Bike
4 Dball to Shoulder
10/5 Calories Assault Bike
6 Dball to Shoulder
5/5 Calories Assault Bike
8 Dball to Shoulder
5/5 Calories Assault Bike
10 Dball to Shoulder

Nicole Hughes