These Assault Bike Workouts will help you to drastically improve your engine and mental strength. The assault bike is a brutally effective machine that only seems to get worse the fitter you get.
DEATH BY ASSAULT
EMOM For As Long As Possible
- Ascending Assault Bike calories
- Start with 3 calories. Add 3 calories every minute until failure
Beginning with 3 calories on the Assault Air Bike, rest until 1:00 then add 3 additional calories every minute on the minute until failure to complete designated calories. Complete 3 calories the first minute for round one, then rest until 1:00. Complete 6 calories in one minute for round two, 9 calories for round three, and so on.
Assault Bike Workouts – HIGHWAY TO HELL
For Time
- 5 mile Assault Air Bike (in 2 minute max intervals)
After each 2-minute interval, if the 5-mile goal is not met, perform:
- 50 Air Squats
- 50 Push-Ups
- 50 AbMat Sit-Ups
The athlete must perform 2-minutes on the air bike. After the 2 minutes are up, if the 5-mile target distance is not yet complete, the athlete must get off of the air bike and perform the air squats, push-ups, and sit-ups. Then, immediately start the next 2-minute air bike interval. Repeat until a cumulative 5-mile distance is completed. Score is the total time it takes to complete the cumulative 5 miles.
Assault Bike Workouts – DEATH RACE
Assault Bike Workouts
5 Rounds for Time
- 15/10 calorie Assault Bike
- 10 Burpees
Assault Bike monitor must be reset each round. Someone else may reset your monitor for you. For burpees, athlete must drop to chest-to-ground, hop up, jump, stand tall, and clap overhead.
POKE THE BEAR
AMRAP in 20 minutes
Cash In:
- 100 meter Farmers Carry (85/55 lb)
Then, AMRAP of:
- 5 Bear Complexes (135/65 lb)
- 10 Bar Over Burpees
- 15 calorie Assault Air Bike
Finally, Cash Out:
- 100 meter Farmer’s Carry (85/55 lb)
1 bear complex consists of: 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press.
IT’S A TRAP
5 Rounds for Max Calories
Every 5 minutes, perform:
- 30 second Max Calorie Bike
With a running clock, perform max calorie Bike for 30 seconds every 5 minutes for five rounds.
Score is the total calories completed before the 25-minute time cap expires.
Assault Bike Workouts – THE CLIMB
9-15-21 Reps for Time
- Calorie Assault Airbike
- Handstand Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 9 calorie Assault Airbike and 9 Handstand Push-Ups before moving on to 15 reps of each movement and so on.
Score is the time on the clock when the last round of Handstand Push-Ups is completed.
ASSAULT REDUCTION
Assault Bike Workouts
For Time
Round 1:
- 30 calorie Assault Air Bike
- 24 Lunges
- 18 Push-Ups
- 12 Front Squat (185/135 lb)
Round 2:
- 25 calorie Assault Air Bike
- 20 Lunges
- 15 Push-Ups
- 10 Front Squat (185/135 lb)
Round 3:
- 20 calorie Assault Air Bike
- 16 Lunges
- 12 Push-Ups
- 8 Front Squat (185/135 lb)
Round 4:
- 15 calorie Assault Air Bike
- 12 Lunges
- 9 Push-Ups
- 6 Front Squat (185/135 lb)
Round 5:
- 10 calorie Assault Air Bike
- 8 Lunges
- 6 Push-Ups
- 4 Front Squat (185/135 lb)
Round 6:
- 5 calorie Assault Air Bike
- 4 Lunges
- 3 Push-Ups
- 2 Front Squat (185/135 lb)
CLEAR THE AIR
5 Rounds for Time
- 20/15 calorie Assault Airbike
- 15 Air Squats
- 10 Sit-Ups
With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.
Score is the time on the clock when the last round of Sit-Ups is completed.
SNEAK ATTACK
10 Rounds for Time
- 10 Thrusters (95/65 lb)
- 10 Bar Over Burpees
- 10 calorie Assault Air Bike
TEARJERKER
5 Rounds for Time
- 10 Push Presses (95/65 lb)
- 15 calorie Assault Air Bike
- 10 Sumo Deadlift High-Pulls (95/65 lb)
- 15 Sit-Ups
- 10 Front Squats (95/65 lb)
This content was originally published here.
