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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”).

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.



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.


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


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


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


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

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