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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For Time

Buy-In:
50/40 calorie Assault Bike

10 Rounds of:
6 Overhead Squats (95/65 lb)
7 Toes-to-Bars
8 Bar Over Burpees

For Time

10-9-8-7-6-5-4-3-2-1 Reps of each:
Calorie Assault Air Bike
Deadlifts (1.5 x Bodyweight)
Bench Presses (Bodyweight)
Power Cleans (.75 x Bodyweight)

For Time

3 Rounds of:
15 Power Cleans (135/95 lb)
20 Push-Ups

Then, 2 Rounds of:
27/21 calorie Row
75 Double-Unders

Finally, 1 Round of:
50/35 calorie Assault Bike

AMRAP in 30 minutes

30 calorie Assault Air Bike
24 Ground-to-Overheads (45/25 lb)
18 Knees-to-Elbows
12 Bench Presses (185/115 lb)
6 Pull-Ups

AMRAP (in a Team of 3) in 35 minutes

20/15 calorie Air Bike
7x100 meter Sprints
22 Clean-and-Jerks (135/95 lb)
180 Double-Unders

5 Rounds for Time

5 Deadlifts (185/135 lb)
5 Power Cleans (185/135 lb)
5 Bar-Over Burpees/ Bent-Over Rows (185/135 lb)
5 Babell Push-Ups
5 Bar-Over Burpees
25 calorie Assault Air Bike

AMRAP in 21 minutes

3 Squat Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Bent Over Rows (135/95 lb)
15 Push-Ups
18 Russian Twists (25/15 lb)
21 calorie Assault Air Bike

For Time

10-9-8-7-6-5-4-3-2-1 Reps each of:

One Vertical Pull Movement:
Sumo Deadlift High Pulls (95/65 lb)
Inverted Rows or
Pull-Ups

One Horizontal Press Movement:
Bench Presses (Bodyweight)
Dumbbell Presses (100/45 lb) or
Push-Ups

One Hinging Movement:
Deadlift (2x Bodyweight)
Romanian Deadlifts (2x Bodyweight) or
Front Squats (Bodyweight)

5 Rounds for Time

15/10 calorie Assault Bike
10 Burpees

AMRAP in 20 minutes

15 calorie Assault Air Bike
10 Thrusters (95/65 lb)
5 Box Jumps (30/24 in)