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.

Search...

5 4-Minute EMOMs in 20 minutes

Minute 1: 20/15 calorie Windbike
Minute 2: Rest
Minute 3: 1 Round of DT (2x50/35 lb)*
Minute 4: Rest

*1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

5 Rounds for Time

10 Sumo Deadlift High-Pulls (95/65 lb)
10 Push Presses (95/65 lb)
10 Barbell Lunges (95/65 lb)
10 Burpees
10 calorie Assault Air Bike

For Time

3-6-9-12-15-12-9-6-3 Reps each of:
Clean-and-Jerks (135/95 lb)
Burpees
Knees-to-Elbows
Calorie Assault Air Bike

For Time

57 calorie Row
57 Kettlebell Swings (24/16 kg)
57 Dumbbell Snatches (50/35 lb)
57 Wall Ball Shots (20/14 lb)
57 Push-Ups
57 calorie Assault Bike

For Time (with a Partner)

20/14 calorie Row (together)
14 Rope Climbs
40/28 calorie Ski (together)
28 Sandbag Ground-to-Shoulders
80/56 calorie Bike (together)
56 Dumbbell Thrusters (2x50/35 lb)

For Time (with a Partner)

Part A:
1 mile Run
30 Clean-and-Jerks (135/95 lb)
30 Bar Muscle-Ups

Part B:
100 calorie Air Bike
30 Burpees
9 Rope Climbs

3 Rounds for Time

15 calorie Assault Bike
30 Overhead Lunges (75/55 lb)

10 Rounds for Time

200 meter Run
10 calorie Assault Bike
10 Russian Kettlebell Swings (70/53 lb)

1 minute Rest after each round

AMRAP in 20 minutes

6 Thrusters (135/95 lb)
8 Power Curls (135/95 lb)
10 Back Lunges (135/95 lb)
12 calorie Assault Air Bike

AMRAP in 30 minutes

30 calorie Assault Bike
30 Burpees
30 calorie Row
30 AbMat Sit-Ups