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.

Search...

For Time
30 Deficit Handstand Push-Ups (4.5/3 in)
40 Deadlifts (225/155 lb)
50 calorie BikeErg
60 Bar-Facing Burpees
Time Cap: 16 minutes

5 Rounds for Time
300 meter Run
20/15 calorie Assault Bike
44 ft Sled Pull
Time Cap: 18 minutes

For Time
40/30 calorie Assault Bike
20 foot Banger
Time Cap: 6 minutes

For Time
200 meter SkiErg
50/40 Double-Unders
200 meter Row
50/40 Double-Unders
0.4 mile Assault Air Bike
50/40 Double-Unders
200 meter Row
50/40 Double-Unders
200 meter SkiErg
90 foot Sled Pull (310/220 lb)
Time Cap: 11 minutes

For Time
12 Parallette Handstand Push-Ups
24 calorie Row
16 calorie Bike
8 Kettlebell Deadlifts (203/124 lb)
Time Cap: 7 minutes

For Time
3 Peg Board Ascents
24 calorie Row
16 calorie Bike
8 Dumbbell Squat Snatches (100/70 lb)
Time Cap: 6 minutes

For Time
700 meter Swim
8 km Bike
11 km Run

Saturday 200815

Complete 9 rounds for time, consisting of:

3 rounds of:

Bike 500 meters

15 shoulder presses at ½ body weight

Then, 3 rounds of:

Bike 500 meters

12 shoulder presses at ½ body weight

Then, 3 rounds of:

Bike 500 meters

9 shoulder presses at ½ body weight

Tuesday 200804

4 x 4-minute rounds, for max calories/reps of:

Bike for 20 seconds, rest 10 seconds

Burpee for 20 seconds, rest 10 seconds

Row for 20 seconds, rest 40 seconds

Row for 20 seconds, rest 10 seconds

Burpee for 20 seconds, rest 10 seconds

Bike for 20 seconds, rest 40 seconds

Sunday 200112

4 rounds, each for time, of:

Bike 1 mile

Rest as needed between efforts.

Use a stationary bike, air bike, or find a 1-mile course to repeat each round.