Assault Run

Assault Run


This exercise involves running a certain distance or time while carrying a weighted object or wearing a weighted vest. It is designed to increase cardiovascular endurance and overall strength. The added weight increases the intensity of the workout and challenges the body to work harder.

Muscle Group

Equipment Required

Assault Run Instructions

  1. Start by standing at the starting line.
  2. Begin running at a moderate pace.
  3. After a short distance, increase your speed to a sprint.
  4. Continue sprinting for a set distance or time (e.g. 100 meters or 30 seconds).
  5. Slow down to a jog or walk for a short recovery period.
  6. Repeat the sprint and recovery intervals for a set number of rounds (e.g. 5 rounds).
  7. Finish by jogging or walking back to the starting line.

Assault Run Form & Visual

Assault Run

Assault Run Benefits

  • Improves cardiovascular endurance
  • Increases leg strength and power
  • Enhances mental toughness and resilience
  • Burns calories and aids in weight loss
  • Can be done anywhere with no equipment needed

Assault Run Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calf muscles
  • Core muscles
  • Cardiovascular system

Assault Run Variations & Alternatives

  • Assault Bike
  • Assault Air Runner
  • Assault Rowing Machine
  • Assault Ski Erg