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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5 Rounds for Time

20 calorie Assault Air Bike
15 Deadlifts (bodyweight)
10 Handstand Push-Ups
5 Burpee Pull-Ups

5 Rounds for Time

30 calorie Assault Air Bike
25 Sit-Ups
20 Lunges
15 Kettlebell Swings (60/45 lb)
10 Push-Ups
5 Chest-to-Bar Pull-Ups

For Time (with a Partner)

Buy-In: 3,650 meter Air Bike

Then, 10 Rounds of:
1 Power Clean (175/125 lb)
7 Ring Push-Ups
20 Deadlifts (175/125 lb)
10 Toes-to-Bars

Buy-Out: 27 Synchronized Partner Burpees

AMRAP in 25 minutes

5 Bear Complexes (135/95 lb)
10 Bar-Over Burpees
15 Toes-to-Bars
20 Push-Ups
25 calorie Assault Air Bike

For Time

20/16 calorie Assault Bike
80 Double-Unders
40/32 calorie Assault Bike
120 Double-Unders
60/48 calorie Assault Bike
240 Double-Unders
24 Devil Presses (2x50/35 lb)

Time Cap: 22 minutes

EMOM in 39 minutes

1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest

Set a single number of calories and complete that amount of work each minute - every minute.

AMRAP in 20 minutes

20 calorie Assault Air Bike
15 Wall Ball Shots (20/14 lb)
10 Sumo Deadlift High Pulls (95/65 lb)
5 Push-Ups

AMRAP in 7 minutes 

7 Air Squats
7 Burpees
7 calorie Assault Bike
7 Weighted Box Step Ups (24/20 in, 50/35 lb)

For Time

10-9-8-7-6-5-4-3-2-1 Reps of each:
Deadlifts (300/200 lb)
Power Cleans (150/95 lb)
Bench Presses (200/135 lb)
Pull-Ups
Calorie Assault Air Bike

AMRAP in 12 minutes

3 Rounds of:
10 Toes-to-Bars
15 Sumo Deadlift High-Pulls (95/65 lb)
15 Push Presses (95/65 lb)
10 Bar-Over Burpees

Then, in remaining time:
Max Calorie Assault Air Bike