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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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

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.