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15 Assault Bike Workouts to Galvanise Your Engine (With Minimum/No Equipment Options)

Assault Bike WODs separated by gym equipment you might have available.

There are many assault bike WODs on the internet, but it is not easy to find one that fits your surroundings. Perhaps you want to work out at home and have only a dusty old assault bike, then how do you get a good workout? These 15 assault bike workouts will cover any equipment barriers you might have.

We have separated the assault bike WODs into three different categories:

  • No Equipment – in case you only have an assault bike at your disposal, this is what you want.
  • Minimal equipment – you got that assault bike, but also have a couple of dumbbells or kettlebells lying around, or a skipping rope.
  • Full gym equipment – if you have a fully equipped gym in your garage or you are going to your local box. It doesn’t matter, you just want to break a sweat utilising an assault bike.

There are 5 workouts of each category for you to choose from.

Are you ready? Don’t forget to warm up properly before trying out these CrossFit assault bike workouts.

No Equipment Assault Bike Workouts

1. Death Race

5 rounds for time:

  • 15/10 calorie assault bike
  • 10 burpees

The workout was designed by coach Ben Bergeron from CompTrain.

Cole Sager finished the workout in 4:53.

2. Assault Baseline

For time:

  • 60 calorie assault bike
  • 50 air squats
  • 40 sit-ups
  • 30 push-ups
  • 20 pull-ups
  • 10 burpees

This is one of the challenge workouts by Assault Fitness for their Assault WOD series.

3. Chest Day

AMRAP in 9 minutes:

  • 10/7 calorie assault bike
  • 10 high to low plank holds
  • 10 push-ups

High to low plank holds – from full plank hold position, move into an elbow plank hold by pushing your body upwards and downwards. Going up and down counts as one rep.

4. Highway to hell

For time:

  • 5 mile assault bike (in 2 minute max intervals)

After each 2-minute interval, if the 5-mile goal is not met, perform:

  • 50 air squats
  • 50 push-ups
  • 50 sit-ups

The athlete must go as fast as possible on the assault bike. After 2 minutes, if he did not reach 5 miles, the athlete gets off the assault bike and perform the air squats, push-ups and sit-ups.

Immediately start the next 2-minute cycle on the assault bike. Repeat until the 5-mile distance is completed.

Score is the total time it takes to complete the cumulative 5 miles.

5. Air Burpees

For time:

  • 20-18-16-14-12-10-8-6-4-2 reps of:
  • Calorie assault bike
  • Burpee pull-ups

Workout designed by Luke Downing.

Minimal Equipment Assault Bike Workouts

Short on equipment, but still want to get sweaty? Check out these CrossFit workouts.

6. Blackjack Assault

AMRAP in 21 minutes:

  • 21 calorie assault bike
  • 21 kettlebell swings (53/35 lb)
  • 21 sit-ups

7. Pain Parada

5 rounds for time:

  • 30 calorie assault bike
  • 25 sit-ups
  • 20 dumbbell lunges (2×35/20 lb)
  • 15 kettlebell swings (53/35 lb)
  • 10 push-ups
  • 5 chest-to-bar pull-ups
assault bike workoutsSource: Courtesy of CrossFit Inc.

8. Six Pack

5 rounds for time:

  • 30 calorie assault bike
  • 25 sit-ups
  • 20 lunges
  • 15 kettlebell swings (60/45 lb)
  • 10 push-ups
  • 5 chest-to-bar pull-ups

Very similar to the previous one, except if you do not have dumbbells at your disposal, you do this one.

9. The Furnace

10 rounds for time:

  • 200-metre run
  • 10 calorie assault bike
  • 10 Russian kettlebell swings (70/53 lb)
  • Rest 1 minute after each round

Begin slower than you think you need, as there is always room to build on. The goal is to maximise your aerobic ability by keeping active during each round, especially the run.

If running is not an option, you may switch with a 200-metre row instead.

Workout created by coach Chris Banks.

10. Dumbbell Downfall

5 rounds for time:

  • 5 man-makers (2×45/25 lb)
  • 10 dumbbell lunges (2×45/25 lb)
  • 15 toes-to-bar
  • 20 calorie assault bike

One man-maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

Full Gym Equipment Assault Bike Workouts

So you are going to the gym and want to use the assault bike. Then check out these WODs that does not shy away from a fully equipped gym.

11. Fraser’s Hardest Workout

EMOM for 20 minutes:

  • Odd minutes: 24 calorie assault bike
  • Even minutes: 18 GHD sit-ups

Score is the total number of reps completed before the 20-minute clock stops.

Check out the story behind Mat Fraser’s hardest workout.

Scaling options:

EMOM for 20 minutes:

  • Odd minutes: 12 calorie assault bike
  • Even minutes: 9 GHD sit-ups

12. Assault Reduction

For time:

Round 1:

30 calorie Assault Air Bike

  • 24 Lunges
  • 18 Push-Ups
  • 12 Front Squat (185/135 lb)

Round 2:

  • 25 calorie Assault Air Bike
  • 20 Lunges
  • 15 Push-Ups
  • 10 Front Squat (185/135 lb)

Round 3:

  • 20 calorie Assault Air Bike
  • 16 Lunges
  • 12 Push-Ups
  • 8 Front Squat (185/135 lb)

Round 4:

  • 15 calorie Assault Air Bike
  • 12 Lunges
  • 9 Push-Ups
  • 6 Front Squat (185/135 lb)

Round 5:

  • 10 calorie Assault Air Bike
  • 8 Lunges
  • 6 Push-Ups
  • 4 Front Squat (185/135 lb)

Round 6:

  • 5 calorie Assault Air Bike
  • 4 Lunges
  • 3 Push-Ups
  • 2 Front Squat (185/135 lb)

This workout is sure to take you to another level of pain.

13. Cardio

For time:

  • 1 mile run
  • 100 calorie assault bike
  • 100 calori skierg
  • 100 calorie row
  • 1 mile run

Time cap: 60 minutes

This is a long, slow, distance aerobic workout. You should not take longer than 12 minutes on each of these exercises. If you do then consider scaling down to half the required work, but also in a time cap of 30 minutes.

Workout created by Pete Marjamaa.

14. Dumbbell Demons

5 rounds for time:

  • 5 single-arm dumbbell snatches (75/40 lb)
  • 10 dumbbell lunges (75/40 lb)
  • 15 GHD sit-ups
  • 20 calorie assault bike

15. Leg Day

For time:

  • 200 double-unders
  • 100 calorie assault bike
  • 75 wall balls (20/14)
  • 50 calorie row
  • 25 burpee box overs (24/20)
  • 50 calorie row
  • 75 wall balls (20/14)
  • 100 calorie assault bike
  • 200 double-unders

Time cap: 60 minutes

Another long, chipper style workout, but does not involve difficult technique movements. Faster athletes should be able to finish this workout in under 45 minutes.

Scaling down is an option. Consider cutting down the workout by 75 per cent and putting a time cap of 30 minutes.

Workout created by Pete Marjamaa.

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