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 21 minutes

3 Squat Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Bent Over Rows (135/95 lb)
15 Push-Ups
18 Russian Twists (25/15 lb)
21 calorie Assault Air Bike

For Time

10-9-8-7-6-5-4-3-2-1 Reps each of:

One Vertical Pull Movement:
Sumo Deadlift High Pulls (95/65 lb)
Inverted Rows or
Pull-Ups

One Horizontal Press Movement:
Bench Presses (Bodyweight)
Dumbbell Presses (100/45 lb) or
Push-Ups

One Hinging Movement:
Deadlift (2x Bodyweight)
Romanian Deadlifts (2x Bodyweight) or
Front Squats (Bodyweight)

5 Rounds for Time

15/10 calorie Assault Bike
10 Burpees

AMRAP in 20 minutes

15 calorie Assault Air Bike
10 Thrusters (95/65 lb)
5 Box Jumps (30/24 in)

5 Rounds for Time

5 Single Arm Dumbbell Snatches (75/40 lb)
10 Dumbbell Lunges (75/40 lb)
15 GHD Sit-Ups
20 calorie Assault Air Bike

5 Rounds for Time

15 Sumo Deadlift High-Pulls (95/65 lb)
30 calorie Assault Air Bike
45 AbMat Sit-Ups
60 Single-Unders

For Time (with a Partner)

Buy-In:
100/80 calorie Assault Bike

Then, 4 Rounds of:
50 foot Dumbbell Front Rack Walking Lunges (2x50/35 lb)
12 Chest-to-Bar Pull-Ups
8 Dumbbell Hang Squat Cleans (2x50/35 lb)

Then, 4 Rounds of:
50 foot Single-Arm Dumbbell Overhead Walking Lunges (50/35 lb)
12 Chest-to-Bar Pull-Ups
8 Single-Arm Overhead Squats (50/35 lb, per side)

Buy-Out:
100/80 calorie Assault Bike

Time Cap: 17 minutes

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