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 (with a Partner) in 32 minutes

52 foot Synchro Lunges
18 Clean-and-Jerks (95/65 lb)
16 Synchro Bar Facing Burpees
18 calorie Bike Erg
18 calorie Row

4 Rounds for Time

14 calorie Bike
16 Thrusters (95/65 lb)
10 Kettlebell Swings (53/35 lb)
14 calorie Bike
16 Box Jumps (24/20 in)
10 Air Squats
14 calorie Bike
16 Wall Ball Shots (20/14 lb)
10 Burpees

For Time (with a Partner)

Buy-In:
15 Burpees Over Partner

Then, 2 Rounds of:
19 Snatches (95/65 lb)
29 calorie Ski Erg

Then, 2 Rounds of:
19 Thrusters (95/65 lb)
55 calorie Assault Air Bike

Then, 2 Rounds of:
19 Clean-and-Jerks (135/95 lb)
63 calorie Row

Then, 2 Rounds of:
19 Deadlifts (135/95 lb)
86 Double-Unders

Finally, 2 Rounds of:
35 Push-Ups
39 Sit-Ups

5 Rounds for Max Reps

Max Rep Front Squats (60-70%)
60 second C2 Air Bike (90%)

Rest 90 seconds

For Time

2000 meter Row
120 Calorie Schwinn Air Bike
1 mile Run

10 Rounds for Time

10 calorie Assault Air Bike
10 Squat Snatches (95/65 lb)
10 Push-Ups
10 Russian Twists (25/15 lb)

For Time (with a Partner)

Part A
With a Running Clock in 5 minutes, establish:
1 rep max Power Clean or Squat Clean

Rest in 1 minute

Part B
Perform the following movements within 3 rounds of time (3/3/5 min):
40/30 calorie Ski and Bike Simultaneously 
50 Synchronized Bar Facing Burpees 

Rest 1 minute in between sets

Time Cap: 19 minutes

AMRAP in 21 minutes

3 Thrusters (135/95 lb)
6 Bar Over Burpees
9 Pull-Ups
12 Hand Release Push-Ups
15 calorie Assault Air Bike

5 Rounds For Time

100/80/60/40/20 Single-Unders
75/60/45/30/15 Dumbbell Ground-to-Overheads (35/25 lb)
50/40/30/20/10 calorie Assault Air Bike
30/24/18/12/6 Russian Twists (20/15 lb) (2-count)
20/16/12/8/4 Deadlifts (bodyweight)

Three Parts With a Running Clock for Time

Part A
On the 0:00, perform:
75/50 calorie Assault Bike
50 Strict Handstand Push-Ups
Time Cap: 12 minutes

Part B
On the 15:00, perform:
50-35-20 GHD Sit-Ups
100 foot Handstand Walk (after each set)
Time Cap: 12 minutes

Part C
On the 35:00, 3 Rounds of:
400 meter Run
21 Lateral Barbell Burpees