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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Strength
Shoulder Press (3x10 @70%)
Every 2:30

Metcon
For Time:
27-21-15-9
Cal. Assault Bike
Burpee Box Jump Overs (24/20)

Strength
Bench Press (5x3 @80%)
Every 1:45

Metcon
For Time:
30/20 Cal. Bike erg
50 Pull Ups
30/20 Cal. Bike erg
35 Pull Ups
30/20 Cal. Bike erg
20  Pull Ups
30/20 Cal. Bike erg

Strength
Deadlift (5x3 @80%)
Every 1:45

Metcon 
6 Rounds for time
Teams of 2 (6 rds each)
15/12 Cal.  Assault Bike
30 Yard Sled Push (4x45/3x45)

Strength
Bench Press (5x5 @77.5%)
Every 2 mins

Metcon
4 rounds for Reps
2 mins Max Cal. Bike
2 mins Max KB Swings (1.5/1)
- rest 1 min -

Strength
Front Squat (5x5 @77.5%)
Every 2 mins

Metcon
3 rounds for time
15/12 Cal assault bike
10 burpee box jump over 24/20
15 Pull up
10 Burpee box jump over
15/12 cal assault bike
- 5 min Time Cap -
- rest 3 mins after each round -

Strength
Shoulder Press (5x1 @82.5%)
Every 1:15

Metcon
20 min Amrap
30/20 Cal. Standing Bike
30 Push Ups

Strength
Bench Press (5x3 @77.5%)
Every 1:30

Metcon
For Time (with a Partner)
100-80-60-40-20
Cal. Assault Bike
GHD’s

Strength
Shoulder Press (5x5 @75%)
Every 2 mins

Metcon 
3 Rounds for Time
21/18 Cal Assault Bike
15 Deadlifts (185/125)
9 Burpee Box Jump Overs (30/24)

- Rest 3 mins b/t sets -
- 7 min time cap per round -

Strength
Deadlift (5x3 @75%)
Every 90 secs

Metcon 
3 Rounds for time
2 rounds
25/20 Cal Assault Bike
20 Pull Ups
Rest 3:00

2 rounds
20/15 Cal Assault Bike
15 Chest to Bar
Rest 3:00

2 Rounds
15/10 Cal Assault Bike
10 Bar Muscle Up (Burpee Pull Up)

7 min Time Cap (each)

For Time (with a Partner)
200 Cal. Assault Bike
200 Syncro Air Squats