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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EMOM in 40 minutes

Complete the following movements every 10 minutes on the minute for 4 Rounds:
500 meter Row
400 meter Run
1 mile Assault Air Bike
20 Air Squats
15 Push-Ups
10 Pull-Ups

For Time

Buy-In: 1,996 meter Air Bike

Then, 5 Rounds of:
8 Squat Cleans (185/125 lb)
24 Double-Unders
2 Muscle-Ups
13 Burpees

Buy-Out: 60 calorie Row

For Time

100 Single-Unders
100 Pull-Ups
100 Lunges
100 Push-Ups
100 calorie Row
100 Sit-Ups
100 Air Squats
100 calorie Assault Air Bike

3 Rounds, For Calories in 34 minutes

2 minutes Air Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest

For Time

20-18-16-14-12-10-8-6-4-2 reps of:
Calorie Air Bike
Burpee Pull-Ups

AMRAP in 20 minutes

5 Squat Cleans (135/95 lb)
10 Bent Over Rows (135/95 lb)
15 Push-Ups
20 calorie Assault Air Bike

AMRAP in 25 minutes

5 Burpees to Target (12/6 in)
10 calorie Bike
15 calorie Row
20 Double-Unders

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