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 (5x5 @70%)
Every 2 mins

Metcon 
6 sets for Time
15 Cal Assault Bike
12 Lateral Burpee over Bar
9 Clean and Jerk

Set 1/2-135 rest :90 b/t
Set 3/4-155 rest 2:00 b/t
Set 5/6-185 rest 2:30 b/t

Strength
Front Squat (5 RM)
10 mins

Metcon
For Time:
75/60 Cal Standing Bike
50 GHD Sit Up
25 Bar Muscle Up (burpee pull up)
50 GHD Sit Up
75/60 cal Standing Bike

20 min Time Cap

Strength
Bench Press (3 RM)
10 mins

Metcon 
Teams of 2 (1:1)
10 rds for time
1000m Bike Erg

Strength
Shoulder Press (3 RM)
10 mins

Metcon
For Time:
50 Chest To Bar Pull Ups
15/12 Cal. Assault Bike
10 Power Cleans (225, 155lb)
15/12 Cal. Assault Bike
8 Power Cleans
15/12 Cal. Assault Bike
6 Power Cleans

Strength
Bench Press (1 RM)
10 mins

Metcon
For Time:
1000m Row
1000m Ski
2000m Bike Erg

Strength
Deadlift (1 RM)
10 mins

Metcon
3 Rounds for Time
30/20 Cal. Assault Bike
30 Wall Balls (30/20)
Rest 3 mins b/t rds

For Time (with a Partner)
120 Cal. Bike Erg
120 GHD's
100 Cal. Bike Erg
100 HSPU
80 Cal. Bike Erg
80 T2B
60 Cal. Bike Erg
60 Burpee Box Jump Overs (30/24)
40 Cal. Bike Erg
40 Bar Muscle Ups

For Time
3 rounds
21 Assault Bike
15 Deadlift 225/155
9 Bar Muscle Up (Scale to Burpee Pull Up)
Rest 10:00
3 rounds
21 Cal Ski
15 weighted GHD (15/10)
9 Power Snatch 135/95
*10:00 Time Cap for both workouts *

5 Rounds for Time
25 Cal Standing Bike
50 Air Squat
150’ walking lunge
rest 3:00 b/t

For Time
150/120 Cal. Assault Bike
Every 2 mins, perform:
10 Pull Ups
15 Push Ups
20 Air Squats
Continue until the amount of calories is complete