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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AMRAP in 30 minutes

10 Front Squats (135/95 lb)
10 Bench Presses (205/135 lb)
10 Pull-Ups
10 GHD Extensions
20 calorie Assault Air Bike

21-15-9 Reps for Time

Squat Cleans (135/95 lb)
Handstand Push-Ups
Air Bike (calories)
Wall Ball Shots (20/14 lb)
Pull-Ups

For Time

60 calorie Standing Assault Air Bike (remove seat)
50 Squat Cleans (135/95 lb)
40 GHD Sit-Ups
30 Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
10 Bar Over Burpees

AMRAP in 16 minutes

From 0:00-4:00, complete 1 round of: 
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)

Rest until 4:00

From 4:00-6:00, AMRAP of:
Wall Ball Shots (20/14 lb)

Rest until 10:00

From 10:00-14:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)

Rest until 14:00

From 14:00-16:00, AMRAP of:
Wall Ball Shots (20/14 lb)

4 Rounds for Time

Buy-In: 
1 mile Assault Air Bike

Then, 4 Rounds of:
5 Bear Complexes (135/95 lb)
10 Pull-Ups
10 Push-Ups
400 meter Run

Buy-Out:
1 mile Assault Air Bike

EMOM For As Long As Possible

Ascending Assault Bike calories

Start with 3 calories. Add 3 calories every minute until failure.

21-15-9 Reps for Time

Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups
Assault Bike (calories)

5 Rounds for Time

20/15 calorie Assault Airbike
15 Air Squats
10 Sit-Ups

4 Rounds for Time

30 Ground-to-Overheads (45/25 lb plate)
15 Toes-to-Bars
15 Box Jumps (30/24 in)
30 calorie Assault Air Bike

5 Rounds for Time

200 meter Airrunner Sprint
15 calorie Assualt Airbike
9 Burpee Box Jumps (24/20 in)

Rest 2 minutes between rounds