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15 Brutal Assault Bike AMRAP Workouts for CrossFit Athletes

Maximise your fitness with these effective Assault Bike AMRAP Workouts.

Biking on the air bike is potent cardiovascular endurance exercise that builds your lungs, legs, and mental toughness. Add the air bike (whether an Assault Bike, Airdyne, or Echo Bike) to a WOD when you want a hard hit of metabolic conditioning (like in “Assault Reduction”), or use it solo for interval training (like in “Death By Assault”).

Source: Photo Courtesy of CrossFit Inc

Set-Up: Stand next to the seat of the air bike and move the seat up or down until it’s at hip bone height. When seated your leg should not be locked out at the bottom of the pedal revolution. Move the seat forward or back so when you’re seated with one leg straight and one leg bent, the knee of the bent leg tracks over your toes. Sit tall. Get a full grip on the handles. Brace your core.

Execution: Drive the pedals forward with legs and arms. The power comes from your legs. Your knees track your toes. Look straight ahead to keep a neutral spine.

Points of Performance: To get a “good rep,” ensure the following:
– You reach the necessary distance, calorie, or time prescription required by the WOD (there are typically no requirements for how effectively or efficiently you do so in a WOD)
– In a competition WOD, check standards for when you can mount, dismount, or grab the air bike’s handles

Pro-Tip: Use the erg and learn your pace (RPMs or Cal/Hr) for different types of intensity. You’ll be better able to hold the right pace when air bike comes up in a WOD or competition.

WARM UP

AMRAP WORKOUTS

When a workout states to complete as many rounds/repetitions as possible, it’s known as AMRAP. This is also known as a “time priority” (as opposed to “task priority“) workout, because the goal is to do as much work as possible in a given amount of time. Also called: “For Reps,” “For Rounds and Reps,” or “Max Reps.”

The score for AMRAP workouts is expressed as the total number of repetitions completed (eg: 303 reps). Scores for AMRAP workouts that include repeating rounds may also be expressed, for simplicity, as the number of completed rounds plus repetitions of the last incomplete round (eg: 10+13).

Example: “AMRAP in 8 minutes, 5 pull-ups, 10 push-ups, 15 double-unders” means on an 8-minute clock, complete the 5 pull-ups, 10 push-ups, then 15 double-unders, then repeat that cycle until time is up. Record your score as the total rounds and repetitions completed by the 8-minute mark. A score of 10 rounds plus 3 pull-ups would be written as 303 reps (or 10+3).

Assault Bike AMRAP Workouts

Now choose your next WOD.

RECOVERY DAY

3 Rounds, For Calories in 34 minutes
2 minutes Air Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest
One calorie equals one rep. Score is total calories.

Assault Bike AMRAP Workouts – POKE THE BEAR

AMRAP in 20 minutes
Cash In:
100 meter Farmers Carry (85/55 lb)
Then, AMRAP of:
5 Bear Complexes (135/65 lb)
10 Bar Over Burpees
15 calorie Assault Air Bike
Finally, Cash Out:
100 meter Farmer’s Carry (85/55 lb)
1 bear complex consists of: 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press.

AMRAP Thrusters Workouts for CrossFit Athletes

ASSAULT RENEGADE

AMRAP in 21 minutes
3 Handstand Push-Ups
6 Renegade Rows (75/50 lb)
9 Single Arm Dumbbell Snatches (75/50 lb)
12 Dumbbell Lunges (75/50 lb)
15 Toes-to-Bars
18 calorie Assault Air Bike

ASSAULT ROAD BLOCK

AMRAP in 21 minutes
3 Thrusters (135/95 lb)
6 Bar Over Burpees
9 Pull-Ups
12 Hand Release Push-Ups
15 calorie Assault Air Bike

BARBELL BLITZ

AMRAP in 20 minutes
3 Overhead Squats (95/65 lb)
6 Overhead Lunges (95/65 lb)
9 Power Snatches (95/65 lb)
12 Push-Ups
15 calorie Assault Air Bike

Assault Bike AMRAP Workouts – THE BURNER

AMRAP in 25 minutes
5 Chest-to-Bar Pull-Ups
10 Clean and Split Jerks (135/95 lb)
15 Bench Presses (2015/135 b)
20 calorie Assault Air Bike

ASSAULT BREAKDOWN

AMRAP in 21 minutes
3 Squat Cleans (135/95 lb)
6 Thrusters (135/95 lb)
9 Bent Over Rows (135/95 lb)
15 Push-Ups
18 Russian Twists (25/15 lb)
21 calorie Assault Air Bike

Assault Bike CrossFit Workouts

Assault Bike AMRAP Workouts – ASSAULT BULLDOZER

AMRAP in 20 minutes
20 calorie Assault Air Bike
15 Wall Ball Shots (20/14 lb)
10 Sumo Deadlift High Pulls (95/65 lb)
5 Push-Ups

ASSAULT FINISHER

AMRAP in 20 minutes
5 Squat Cleans (135/95 lb)
10 Bent Over Rows (135/95 lb)
15 Push-Ups
20 calorie Assault Air Bike

Assault Bike AMRAP Workouts – HOT MESS

AMRAP in 20 minutes
8 Hang Power Cleans (135/95 lb)
12 Push-Ups
16 Lateral Lunges (65/45 lb)
20 calorie Assault Air Bike
For the lateral lunges hold a single dumbbell (or kettlebell) in a goblet hold with both hands in front of your chest/shoulders or on your back

DANGER ZONE

AMRAP in 20 minutes
15 calorie Assault Air Bike
10 Front Squats (135/95 lb)
5 Dumbbell Man Makers (2×35/20 lb)
One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

Source: CrossFit Inc/Sels Photography

BATTLEGROUND

AMRAP in 24 minutes
24 calorie Assault Air Bike
24 Thrusters (95/65 lb)
24 Bar-Facing Burpees
24 Knees-to-Elbows

Assault Bike AMRAP Workouts – DEAD LEG

AMRAP in 20 minutes
15 calorie Assault Air Bike
10 Thrusters (95/65 lb)
5 Box Jumps (30/24 in)

Assault Bike AMRAP Workouts – ASSAULT BATTLE BOX

AMRAP in 24 minutes
4 Front Squats (135/95 lb)
8 Power Curls (135/05 lb)
12 Push Presses (135/95 lb)
16 Box Jumps (24/20 in)
24 calorie Assault Air Bike
For the power curls, use a barbell. Athlete may use the hips for power to drive the barbell up.

Assault Bike AMRAP Workouts – ASSAULT MAD BALL

AMRAP in 20 minutes
10 Medicine Ball Cleans (20/16 lb)
10 Medicine Ball Burpees
10 Medicine Ball Push-Ups
10 Russian Twists (20/16 lb)
10 Pull-Ups
10 calorie Assault Air Bike

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