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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5 Rounds for Time

5 Man Makers (2x45/25 lb)
10 Dumbbell Lunges (2x45/25 lb)
15 Toes-to-Bars
20 calorie Assault Air Bike

AMRAP in 9 minutes

3 Power Cleans (135/95 lb)
3 Front Squats (135/95 lb)
3 Push Jerks (135/95 lb)
9 calorie Assault Air Bike

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)

AMRAP in 20 minutes

4 Handstand Push-Ups
8 Box Jumps
12 Back Squats
16 Knees-to-Elbows
20 calorie Assault Air Bike

AMRAP in 22 minutes

20 Power Cleans (95/65 lb)
40 Toes-to-Bar
60 calorie Air Bike
80 Wall Ball Shots (20/14 lb, 10/9 ft)
100 Double-Unders

4 Rounds for Time

2 Legless Rope Climbs
13 Box Jumps (30/24 in)
1985 meter Air Bike
7 Squat Cleans (185/115 lb)
9 Strict Pull-Ups
2006 meter Run with a Medicine Ball (20/16 lb)

For Time (in a Team of 3)

100 Wall Ball Shots (20/14 lb)
100 Pull-Ups
100 Sit-Ups
200 Air Squats
100 Push-Ups
100 calorie Air Bike
100 Kettlebell Swings (53/35 lb)

For Time

30 calorie Assault Air Bike
30 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
30 Jumping Pull-Ups
30 Push Presses (43/35 lb)
30 Knees-to-Elbows
30 Wall Ball Shots (20/14 lb)
30 Back Extensions
30 Burpees
30 Lunges
30 calorie Assault Air Bike

Six 5-Minute AMRAPs in 60 minutes

15/10 calorie Bike
Max Hang Power Cleans (155/105 lb)

Rest 5 minutes after each AMRAP

For Time

8 Rounds of:
8 calorie Assault Bike
8 Double Kettlebell Clean-and-Jerks (2 x 16/12kg)

Then, 8 Rounds of:
8 calorie Assault Bike
8 Single-Arm Kettlebell Clean-and-Jerks (24/16 kg)