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15 Brutal Assault Bike AMRAP Workouts for CrossFit Athletes

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.

CrossFit athlete and Ben SmithSource: 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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