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.

Search...

AMRAP in 7 minutes 

7 Air Squats
7 Burpees
7 calorie Assault Bike
7 Weighted Box Step Ups (24/20 in, 50/35 lb)

For Time

10-9-8-7-6-5-4-3-2-1 Reps of each:
Deadlifts (300/200 lb)
Power Cleans (150/95 lb)
Bench Presses (200/135 lb)
Pull-Ups
Calorie Assault Air Bike

AMRAP in 12 minutes

3 Rounds of:
10 Toes-to-Bars
15 Sumo Deadlift High-Pulls (95/65 lb)
15 Push Presses (95/65 lb)
10 Bar-Over Burpees

Then, in remaining time:
Max Calorie Assault Air Bike

EMOM in 40 minutes

Complete the following movements every 10 minutes on the minute for 4 Rounds:
500 meter Row
400 meter Run
1 mile Assault Air Bike
20 Air Squats
15 Push-Ups
10 Pull-Ups

For Time

Buy-In: 1,996 meter Air Bike

Then, 5 Rounds of:
8 Squat Cleans (185/125 lb)
24 Double-Unders
2 Muscle-Ups
13 Burpees

Buy-Out: 60 calorie Row

For Time

100 Single-Unders
100 Pull-Ups
100 Lunges
100 Push-Ups
100 calorie Row
100 Sit-Ups
100 Air Squats
100 calorie Assault Air Bike

3 Rounds, For Calories in 34 minutes

2 minutes Air Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest

For Time

20-18-16-14-12-10-8-6-4-2 reps of:
Calorie Air Bike
Burpee Pull-Ups

AMRAP in 20 minutes

5 Squat Cleans (135/95 lb)
10 Bent Over Rows (135/95 lb)
15 Push-Ups
20 calorie Assault Air Bike

AMRAP in 25 minutes

5 Burpees to Target (12/6 in)
10 calorie Bike
15 calorie Row
20 Double-Unders