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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For Time

19 D-Ball Squats (80/60 lb)
9 Cleans (165/115 lb)
17 Chest-to-Bar Pull-Ups
85 calorie Air Bike
13 Deadlifts (185/130 lb)
14 Burpees Over the Bar
40 Alternating Dumbbell Snatches (50/35 lb)

Wear a weight vest (20/14 lb)

For Time

On the 0:00, perform:
30 Clean-and-Jerks (225/155 lb)

On the 10:00, perform:
30 Deficit Handstand Push-Ups (6/4 in)
30 Bar Muscle-Ups

On the 20:00, perform:
1 mile Run

On the 40:00, perform:
30 Snatches (135/95 lb)

On the 50:00, perform:
10 Legless Rope Climbs
300 foot Handstand Walk

Finally, on the 60:00, perform:
150/100 calorie Assault Bike

For Time
4,000/3,000 meter Bike Erg
1,600 meter Run
4,000/3,000 meter Bike Erg

5 Rounds for Time
21/15 calorie Bike Erg
15 Kettlebell Front Squats (2x53/35 lb)
9 Toes-to-Bars

For Time
From 0:00-8:00, perform:
21/18 calorie Assault Bike
5 Power Snatches (155/105 lb)
15/12 calorie Assault Bike
3 Power Snatches (155/105 lb)
9/6 calorie Assault Bike
1 Power Snatch (155/105 lb)

Rest 4 minutes

Then from 12:00-20:00, perform:
27/21 calorie Assault Bike
5 Squat Snatches (165/115 lb)
18/15 calorie Assault Bike
4 Squat Snatches (165/115 lb)

Rest 4 minutes

Finally from 24:00, perform:
45/36 calorie Assault Bike
9 Overhead Squats (185/125 lb)

Five 3-minute AMRAPs in 19 minutes
20/15 calorie Standing Bike Erg
20/15 calorie Ski
Max Double-Unders
Rest 1 minute between AMRAPs

2 Rounds for Time
20/15 calorie Assault Bike
30 GHD Sit-Ups
20/15 calorie Assault Bike
30 Deadlifts (185/125 lb)
20/15 calorie Assault Bike
30 Toes-to-Bars
Rest 5 minutes

For Time
3 Rounds of:
20/15 calorie Assault Bike
5 Squat Cleans (225/155 lb)
Rest 5 minutes
Directly into, 3 Rounds of:
20/15 calorie Assault Bike
5 Squat Cleans (225/155 lb)

For Time
21/16 calorie Assault Bike
12 Bar Muscle-Ups
15/12 calorie Assualt Bike
9 Bar Muscle-Ups
9/8 calorie Assault Bike
6 Bar Muscle-Ups
Rest 5 minutes
21/16 calorie Assault Bike
9 Bar Muscle-Ups
15/12 calorie Assault Bike
6 Bar Muscle-Ups
9/8 calorie Assault Bike
3 Bar Muscle-Ups

5 Rounds for Time
24/18 calorie Assault Bike
24 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb)
72 Double-Unders
Rest same time it takes to complete 1 round.