10 Explosive Assault Bike WODs to Destroy Your Weaknesses

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.