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

6 Handstand Push-Ups
12 Box Jumps (24 in)
18 Back Squats (185/135 lb)
24 AbMat Sit-Ups
30 calorie Assault Air Bike

For Time (with a Partner)

Buy-In: 2,006 meter Ski

Then, 15 Rounds of:
12 Dumbbell Thrusters (2x50/35 lb)
10 Stone Over Shoulders (100/70 lb)

Cash-Out: 2,947 meter Bike

*Every 7 minutes, perform 22 Burpees (each)

Time Cap: 40 minutes

For Time

120 Chest-to-Bar Pull-Ups
100 Wall Ball Shots (30/20 lb)
80 Box Jump Overs (24/20 in)
60 Deadlift (185/135 lb)
40 Pistols
20 calorie Assault Bike

3 Rounds for Time

21 calorie Assault Air Bike
18 Overhead Walking Lunges (45/25/ plate)
15 Box Jumps (24/20 in)
12 Push-Ups
9 Sumo Deadlift High-Pulls (135/95 lb)
6 Front Squats (135/95 lb)
3 Snatches (135/95 lb)

AMRAP in 40 minutes

3 Rounds of:
30/20 calorie Assault Bike
20 Wall Ball Shots (20/14 lb)
10 Burpees

Then, 3 Rounds of:
30/20 calorie Row
40 Lateral Box Step Overs (24/20 in)
100 meter Farmer's Carry (70/55 lb)

Then, 3 Rounds of:
50 Double-Unders
1 minute Wall Sit
50 Mountain Climbers

For Time

10-20-30-40-50 Reps of:
Calorie Assault Bike
Russian Kettlebell Swings (30/12 kg)

5 Rounds for Time

20 calorie Assault Air Bike
15 Sumo Deadlift High-Pulls (95/65 lb)
10 Push Presses (95/65 lb)

5 Rounds for Time

5 Renegade Rows (65/35 lb)
10 Dumbbell Lunges (65/35 lb)
5 Half-Kneeling Presses (65/35 lb)
10 calorie Assault Air Bike

For Time

5 mile Assault Air Bike (in 2 minute max intervals)

After each 2-minute interval, if the 5-mile goal is not met, perform:
50 Air Squats
50 Push-Ups
50 AbMat Sit-Ups

10 Rounds for Time

5 Kettlebell Thrusters (85/53 lb)
10 Kettlebell Sumo Deadlift High-Pulls (85/53 lb)
5 Burpee Box Jumps (30/24 in)
10 calorie Assault Air Bike