Death Race
5 Rounds for Time
15/10 calorie Assault Bike
10 Burpees
Wod Type: For Time
Movements: Air Biking/Assault BikingBurpee
The Long Haul
3 Rounds for Time
50 calorie Assault Air Bike
50 Wall Ball Shots (20/14 lb)
Wod Type: Benchmark WodsFor Time
Movements: Air Biking/Assault BikingWall Ball Shot
Double Trouble
21-15-9 Calories for Time
Assault Air Bike
Row
Wod Type: Benchmark WodsFor Time
Movements: Air Biking/Assault BikingRow (Rowing)
Assault 50/50
3 Rounds for Time
50 Back Squats (135/95 lb)
50 calorie Standing Assault Air Bike (remove seat)
Wod Type: Benchmark WodsFor Time
Movements: Air Biking/Assault BikingBack Squat
It’s A Trap
5 Rounds for Max Calories
Every 5 minutes, perform:
30 second Max Calorie Bike
Wod Type: For Rounds/Reps (AMRAP)
Movements: Air Biking/Assault Biking
Death By Assault
EMOM For As Long As Possible
Ascending Assault Bike calories
Start with 3 calories. Add 3 calories every minute until failure.
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Movements: Air Biking/Assault Biking