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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Complete 3 Rounds
For Time:
40/30 Cal. Bike Erg
30 T2B
20 Burpee Box Jump Over (24/20) *
rest 5 mins b/t rds
* Box Jump Overs are regional standards (Hands can touch the box ) *

Every 3 mins (30 mins)18 KB Swings (53/35)15/12 Cal. Assault Bike3-6-9-12-15-18-21-24-27-30 Goblet Squats (53/35)*Each round add 3 reps to the Goblet squats*

5 Rounds15 Deadlifts (95/65)15 Hang Power Cleans (95/65)15 Should to OVH (95/65)500m Bike Erg

Teams of 24000m Bike Erg150 Wall Balls (20/14)3000m Row100 Deadlifts (155/105)2000m Ski Erg150 Push Ups

Teams of 2
20 min Amrap
Partner 1: Max Cal. Assault Bike
Partner 2: 1 rd 15 Hang Power Cleans (95/65)
15 Box Jump Overs (24/20)
15 Pull Ups
*Score rounds completed (rounds box) and total calories (reps box)*

Every 1:30
Shoulder Press (5x6 @70%)

Then, For Time:
3 rds
1000m Bike erg
25 Deadlifts (225/155 lb)

For Time:
90 Cal. Assault Bike
45 Deadlifts (275/185)

5 rds
30/20 Cal. Assault Bike
25 Push Ups
25 Ring Rows*
* for the ring row, set feet directly underneath pull up bar. Top of the ring should line up with the arm-pit.

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs
M- 70lb DB's/24in
 F-50lb DB's/20in
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge