Air Biking/Assault Biking

Assault Air Bike is a great way to exercise. If you can not run or row due to injury, this will not stop you with the Assault Bike. If you have a swollen ankle, quadriceps injury, or hip pain, the Assault Bike offers a good option for safe exercise. It could also be a good tool for recovery, as it provides safe movement without any impact. Finally, it allows the required area of ​​blood flow to be provided to the injured area, which helps in recovery.

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Every 2 minutes in 12 minutes

9 Hang Power Cleans (135/95 lb)
12/9 calorie Bike 
Max Double-Unders

For Time

3-6-9-12-15-12-9-6-3 reps each of:
Power Cleans (135/95 lb)
Front Squats (135/95 lb)
Push Presses (135/95 lb)
Calorie Assault Air Bike

For Time

Buy-In: 20 calorie Bike

Directly into, 3 Rounds of:
9 Burpees
30 Alternating Dumbbell Snatches (50/35 lb)
99 Double-Unders

Cash-Out: 20 calorie Bike

AMRAP in 24 minutes

4 Front Squats (135/95 lb)
8 Power Curls (135/05 lb)
12 Push Presses (135/95 lb)
16 Box Jumps (24/20 in)
24 calorie Assault Air Bike

5 Rounds for Time

20 calorie Assault Bike
15 Push Jerks (115/75 lb)
75 Double-Unders
10 Power Cleans (115/75 lb)
15 Box Jump Overs

Rest 2 minutes

*Start at the next movement each round.

AMRAP in 20 minutes

10 Medicine Ball Cleans (20/16 lb)
10 Medicine Ball Burpees
10 Medicine Ball Push-Ups
10 Russian Twists (20/16 lb)
10 Pull-Ups
10 calorie Assault Air Bike 

6 Rounds For Time

7 Burpees Over Bar
7 Reverse Lunges (60/40 kg)
17 calorie Assault Bike
7 Dumbbell Snatches (22.5/15 kg)
7 Forward Lunges (60/40 kg)
17 Back Extensions
7 x 20 meter Yoke Walks (60/40 kg)

Cash-In: 2017 meter Row

For Time

413 meter Sandbag Carry

Then, 4 Rounds of:
7 Power Cleans (155/105 lb)
6 Bar Over Burpees

413 meter Row

Then, 4 Rounds of: 
7 calorie Assault Bike
6 Burpee Box Jump Overs

413 meter Row

Then, 4 Rounds of:
7 Deadlifts (155/105 lb)
6 Goblet Squats (53/35 lb)

413 meter Sandbag Carry

21-15-9 Calories for Time

Assault Air Bike
Row

AMRAP in 20 minutes

15 calorie Assault Air Bike
10 Front Squats (135/95 lb)
5 Dumbbell Man Makers (2x35/20 lb)