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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3 Rounds for Time

50 Back Squats (135/95 lb)
50 calorie Standing Assault Air Bike (remove seat)

For Time

Round 1:
1000 meter Row
1 mile Assault Air Bike
200 Single-Unders

Round 2:
750 meter Row
0.8 mile Assault Air Bike
150 Single-Unders

Round 3:
500 meter Row
0.6 mile Assault Air Bike
100 Single-Unders

Round 4:
250 meter Row
0.4 mile Assault Air Bike
50 Single-Unders

3 Rounds for Time

25 Russian Kettlebell Swings (70/53 lb)
20/16 calorie Bike
15 Burpees

AMRAP in 20 minutes

8 Hang Power Cleans (135/95 lb)
12 Push-Ups
16 Lateral Lunges (65/45 lb)
20 calorie Assault Air Bike

3 Rounds for Reps in 17 minutes

1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Assault Bike Cals
1:00 Rest

5 Rounds for Time

5 Sumo Deadlift High-Pulls (135/75 lb)
10 Power Curls (135/75 lb)
15 Ground Presses (135/75 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups

AMRAP in 25 minutes

15 calorie Row
12 Kettlebell Swings (70/53 lb)
10 calorie Bike
8 Burpee Box Jump Overs (24/20 in)

AMRAP in 24 minutes

3 Muscle-Ups
6 Kettlebell Thrusters
9 Box Jumps
12 Sumo Deadlift High-Pulls
15 calorie Assault Air Bike
18 Push-Ups
21 AbMat Sit-Ups

AMRAP in 20 minutes

Cash In:
100 meter Farmers Carry (85/55 lb)

Then, AMRAP of:
5 Bear Complexes (135/65 lb)
10 Bar Over Burpees
15 calorie Assault Air Bike

Finally, Cash Out:
100 meter Farmer's Carry (85/55 lb)

AMRAP (with a Partner) in 54 minutes

5 Rope Climbs (15 ft)
8 Bear Complexes* (135/95 lb)
18 Burpees
24 Wall Ball Shots (20/14 lb)
81 calorie Echo Bike

Then, 7-minute silent Cool-Down (together)