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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Mayhem Daily Wod - 201221

      4 sets (1:1)
15/12 Cal. Assault Bike
12 Dumbbell Thrusters (35s/25s)
15/12 Cal. Assault Bike
9 Dumbbell Thrusters (50s/35s)
15/12 Cal. Assault Bike
6 Dumbbell Thrusters (70s/50s)
    

2 Rounds for Time
25/20 calorie Assault Bike
25 Push-Ups
50 Air Squats
100 Double-Unders
50 Air Squats
25 Push-Ups
25/20 calorie Assault Bike
Rest 3 minutes

2 Rounds for Time
20/16 calorie Assault Bike
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
15/12 calorie Assault Bike
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
9/8 calorie Assault Bike
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)

3 Rounds for Time (with a Partner)
1,000/800 meter Bike Erg
40 Handstand Push-Ups
30 Burpee Box Jump Overs (24/20 in)
20 Sandbag Cleans (150/100 lb)
10 Rope Climbs

2 Rounds for Time
40/30 calorie Assault Bike
30 Thrusters (75/55 lb)
20 Bar Facing Burpees
Rest 5 minutes

4 Rounds for Time
20/15 calorie Assault Bike
24 Alternating Dumbbell Snatches (50/35 lb)
30 yard Sled Sprint (45/25 lb)
Rest 2 minutes

5 Rounds for Time
Every 5 minutes, perform:
25/20 calorie Row
25/20 calorie Assault Bike

5 Rounds for Time
Every 4 minutes, perform:
20/15 calorie Assault Bike

2 Rounds for Time (with a Partner)
100/75 calorie Assault Bike
40 Power Snatches (135/95 lb)

2 Rounds for Time (with a Partner)
100/75 calorie Assault Bike
40 Power Snatches (135/95 lb)