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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For Time
40/30 calorie Assault Bike
40 Air Squats
30/22 calorie Assault Bike
30 Air Squats
20/14 calorie Assault Bike
20 Air Squats
10/8 calorie Assault Bike
10 Air Squats

5 Rounds for Time
Every 4 minutes, perform:
12 Toes-to-Bars
12/10 calorie Assault Bike
12 Wall Ball Shots (30/20 lb)
12 Burpees

For Time
200/150 calorie Assault Bike
Every 3 minutes, starting from 0:00, perform:
3 Power Snatches (135/105 lb)
6 Overhead Squats (135/105 lb)
9 Pull-Ups

For Time
1,000 meter Bike Erg
100 Double-Unders
200 foot Farmer's Carry (100/70  lb)
100 Double-Unders
1,000 meter Bike Erg

12 Rounds for Time (with a Partner)
15/12 calorie Assault Bike
5 Burpee Box Get Overs (48/42 in)

6 Rounds for Time
18/14 calorie Assault Bike
12 Dumbbell Front Squats (2x50/35 lb)
6 Burpee Box Jump Overs (24/20 in)

27/21 calorie Assault Bike
27 Kettlebell Swings (70/53 lb)

21/15 calorie Assault Bike
21 Kettlebell Swings (70/53 lb)

15/10 calorie Assault Bike
15 Kettlebell Swings (70/53 lb)

9/6 calorie Assault Bike
9 Kettlebell Swings (70/53 lb)

For Time
75 Toes-to-Bars
Every 2 minutes on the minute starting at 0:00, perform:
15/12 calorie Assault Bike
Then begin a new clock at 20:00, perform:
75 Wall Ball Shots (30/20 lb)
or
100 Wall Ball Shots (20/14 lb)
Every 2 minutes on the minute starting at 0:00, perform:
15/12 calorie SkiErg

For Time

10-20-30-40-50 Reps of:
Calorie Assault Bike
Russian Kettlebell Swings (30/12 kg)

5 Rounds for Time

20 calorie Assault Air Bike
15 Sumo Deadlift High-Pulls (95/65 lb)
10 Push Presses (95/65 lb)