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 Sumo Deadlift High-Pulls (135/75 lb)
10 Power Curls (135/75 lb)
15 Ground Presses (135/75 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups

AMRAP in 25 minutes

15 calorie Row
12 Kettlebell Swings (70/53 lb)
10 calorie Bike
8 Burpee Box Jump Overs (24/20 in)

AMRAP in 24 minutes

3 Muscle-Ups
6 Kettlebell Thrusters
9 Box Jumps
12 Sumo Deadlift High-Pulls
15 calorie Assault Air Bike
18 Push-Ups
21 AbMat Sit-Ups

AMRAP in 20 minutes

Cash In:
100 meter Farmers Carry (85/55 lb)

Then, AMRAP of:
5 Bear Complexes (135/65 lb)
10 Bar Over Burpees
15 calorie Assault Air Bike

Finally, Cash Out:
100 meter Farmer's Carry (85/55 lb)

AMRAP (with a Partner) in 54 minutes

5 Rope Climbs (15 ft)
8 Bear Complexes* (135/95 lb)
18 Burpees
24 Wall Ball Shots (20/14 lb)
81 calorie Echo Bike

Then, 7-minute silent Cool-Down (together)

3 Rounds for Time

50 calorie Assault Air Bike
50 Wall Ball Shots (20/14 lb)

For Time

21, 18, 15, 12, 9, 6, 3 reps of:
Calorie Assault Air Bike
Thrusters (95/65 lb)
Bar-Facing Burpees

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