Assault Bike WODs are a perfect way to build conditioning and mental toughness.
They will help you improve your endurance in general, as well as within specific domains and conditions such as heavy lifting with a high heart rate.
Browse through our collection of Assault Bike WODs and find your next workout.
Note: AB means Assault Bike.
WOD 1 – Death Race
5 Rounds for Time
- 15/10 calorie AB
- 10 Burpees
Assault Bike monitor must be reset each round. Someone else may reset your monitor for you. For burpees, athlete must drop to chest-to-ground, hop up, jump, stand tall, and clap overhead.
WOD 2 – Mikko’s Triangle
EMOM for 39 minutes
- 1 minute Row
- 1 minute SkiErg
- 1 minute AB
- 1 minute Rest
Set a single number of calories and complete that amount of work each minute – every minute.
Set a target number of calories and complete that number of calories each minute through the entire workout (39 minutes not counting the last 1-minute rest). A common target for Rx-level athletes is 20 calories per minute for each station.
Score is the total number of calories completed (for example, if athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).
Scaling
Reduce the number of calories per minute to a number which will be challenging to hold each minute for the entire workout.
WOD 3 – 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.
WOD 4 – King Kettlebell
5 Rounds for Time
- 15 Kettlebell Swings (70/53 lb)
- 10 Lunges
- 15 calorie Assault Air Bike
- 10 Push-Ups
- 15 Sit-Ups
- 10 Kettlebell Sumo Deadlift High-Pulls (70/53 lb)
With a running clock, perform 5 rounds of the prescribed work in the order written as fast as possible (“For Time.”)
Score is the time on the clock when the last Sumo Deadlift High-Pull is completed.
WOD 5 – Alice
4 Rounds for Time (with a Partner)
- 300 metre Run (together)
- 30 Power Cleans (30 kg)
- 30 Burpees
- 30 calorie Air Bike
- 30 Air Squats
- 30 Alternating Lunges
- 30 calories Air Bike
- 30 Deadlifts (30 kg)
- 30 Ball Slams (9/6 kg)
- 30 calorie Air Bike
Buy-Out: 300 AbMat Sit-Ups
With a running clock, as fast as possible complete the prescribed work in the order written with a partner for 4 rounds. The prescribed weight for the Deadlifts is 30 kg for both men and women.
Score is the time on the clock when the 300 Sit-Ups are completed.
WOD 6 – JB7
7 Rounds for Time
- 7 calorie Assault Bike
- 7 Kettlebell Swings (32/24 kg)
- 7 Goblet Squats (32/24 kg)
- 7 Toes-to-Bars
- 7 Deadlifts (70/50 kg)
- 7 Hang Power Cleans (70/50 kg)
- 7 Bar Over Burpees
With a running clock, complete 7 rounds of the prescribed work in the order written as fast as possible (“For Time“).
Score is the time on the clock when the last round of the Bar Over Burpees is completed.
WOD 7 – Cardio Complex
For Time
Round 1:
- 1,000 metre Row
- 1 mile Assault Air Bike
- 200 Single-Unders
Round 2:
- 750 metre Row
- 0.8 mile Assault Air Bike
- 150 Single-Unders
Round 3:
- 500 metre Row
- 0.6 mile Assault Air Bike
- 100 Single-Unders
Round 4:
- 250 metre Row
- 0.4 mile Assault Air Bike
- 50 Single-Unders
WOD 8 – Brock
For Time
- 100 calorie Row
- 100 calorie Ski Erg
- 100 calorie Assault Air Bike
Every 2 minutes, perform:
- 7 Burpees
Perform the 7 burpees at the two-minute mark, and every two minutes after that (but not at the start of the workout).
WOD 9 – Alvarez
For Time
Buy-In: 20 calorie Assault Bike
Then, 11 Rounds of:
- 1 Sandbag Over Shoulder (150/100 lb)
- 3 Sandbag Front Squats (150/100 lb)
- 6 Sandbag Over Bag Facing Burpees
- 1x 30-foot Sandbag Burden Carry (150/100 lb)
Cash-Out: 68 Burpees Over the Bag
With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“).
Score is the time on the clock when the Cash-Out is completed.
Scaling Options
The weight of the Sandbag may be further reduced or a lighter Slam Ball or Med Ball may be utilized.
For Time
Buy-In: 20 calorie Assault Bike
Then, 11 Rounds of:
- 1 Sandbag Over Shoulder (100/75 lb)
- 3 Sandbag Front Squats (100/75 lb)
- 6 Sandbag Over Bag Facing Burpees
- 30-foot Sandbag Burden Carry (100/75 lb)
Cash-Out: 68 Burpees Over the Bag
WOD 10 – Death by Assault
EMOM For As Long As Possible
- Ascending Assault Bike calories
- Start with 3 calories. Add 3 calories every minute until failure
Beginning with 3 calories on the Assault Air Bike, rest until 1:00 then add 3 additional calories every minute on the minute until failure to complete designated calories.
Complete 3 calories the first minute for round one, then rest until 1:00. Complete 6 calories in one minute for round two, 9 calories for round three, and so on.
Assault Bike WODs
If you enjoyed these Assault Bike WODs then try these HSPU or Clean WODs.
