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Hardcore Assault Bike Workouts to Bury CrossFit Athletes in the Pain Cave

Explode your conditioning.

Assault bike workouts are an excellent way to develop powerful conditioning for CrossFit. 

“The Assault Air Bike is a great ‘default to’ exercise. If running or rowing is currently something you are unable to do due to injury, the Assault Air Bike is a great way to modify that movement in your workout.  If you have a rolled ankle or a quad or hip flexor strain, the Assault Air Bike provides a good option for exercising safely. It could potentially be a great tool for rehabilitation as it provides safe movement with no impact. It also allows the area of the injury to move and provide blood flow to the area to aid in recovery.

The Assault Air Bike is also great for metabolic conditioning, as it can help break through plateaus in your training. If your aerobic capacity is not feeling as if it has improved, the Assault Air Bike is a great way to incorporate interval training to build your aerobic capacity without losing strength and muscle mass.

The Assault Air Bike can also enhance your mindset. If you have ever used the Assault Air Bike at high intensity, I am sure you would agree that it is not easy. The Assault Air Bike is a great test of mental toughness and how to sustain a positive mindset through pain.” CF INVICTUS



  • 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.


For Time

Round 1:

  • 30 calorie Assault Air Bike
  • 24 Lunges
  • 18 Push-Ups
  • 12 Front Squat (185/135 lb)

Round 2:

  • 25 calorie Assault Air Bike
  • 20 Lunges
  • 15 Push-Ups
  • 10 Front Squat (185/135 lb)

Round 3:

  • 20 calorie Assault Air Bike
  • 16 Lunges
  • 12 Push-Ups
  • 8 Front Squat (185/135 lb)

Round 4:

  • 15 calorie Assault Air Bike
  • 12 Lunges
  • 9 Push-Ups
  • 6 Front Squat (185/135 lb)

Round 5:

  • 10 calorie Assault Air Bike
  • 8 Lunges
  • 6 Push-Ups
  • 4 Front Squat (185/135 lb)

Round 6:

  • 5 calorie Assault Air Bike
  • 4 Lunges
  • 3 Push-Ups
  • 2 Front Squat (185/135 lb)
Camille-Assault-Bike workoutsSource: CrossFit Inc


  • For Time
  • 3-6-9-12-15-12-9-6-3 reps each of:
  • Power Cleans (135/95 lb)
  • Front Squats (135/95 lb)
  • Push Presses (135/95 lb)
  • Calorie Assault Air Bike


  • 5 Rounds for Time
  • 15/10 calorie Assault Bike
  • 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.


  • For Time
  • 5 mile Assault Air Bike (in 2 minute max intervals)

After each 2-minute interval, if the 5-mile goal is not met, perform:

  • 50 Air Squats
  • 50 Push-Ups
  • 50 AbMat Sit-Ups

The athlete must perform 2-minutes on the air bike. After the 2 minutes are up, if the 5-mile target distance is not yet complete, the athlete must get off of the air bike and perform the air squats, push-ups, and sit-ups. Then, immediately start the next 2-minute air bike interval. Repeat until a cumulative 5-mile distance is completed. Score is the total time it takes to complete the cumulative 5 miles.

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