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10 Fat Burning Assault Bike Workouts to Bulletproof Your Conditioning

Looking to shed a few pounds from your body? You came to the right place. We have compiled a list of 10 fat burning assault bike workouts that will help you achieve your goals and leave the gym floor sweaty.

The last WOD is a gruelling challenge that every athlete should try at least once in their life! Which one is your favourite?

Fat Burning Assault Bike WorkoutsSource: Photo courtesy of CrossFit Inc

Fat Burning Assault Bike Workouts

1. It’s a Trap

5 rounds for max calories. Every 5 minutes, perform:

  • 30-second max calorie bike

With a running clock, perform max-calorie bike for 30 seconds every 5 minutes for five rounds.

Score is the total calories completed before the 25-minute cap expires.

* Workout by Ham Plan.

2. 210828-Mayhem

For time:

  • 100 wall ball shots (20/14 lb)

Every 2 minutes on the minute, perform:

  • 16/12 calorie on the bike

Score is the time on the clock when the last wall ball shot is completed.

* Workout by Mayhem Nation.

3. Death Race – Fat Burning Assault Bike Workouts

5 rounds for time:

  • 15/10 calorie assault bike
  • 10 burpees

The assault bike monitor must be reset each round.

* Workout by coach Ben Bergeron.

4. 210908-Mayhem

4 rounds for time:

  • 4 minute bike

Then, 3 rounds of:

  • 50 double-unders
  • 25 ruck squats (30/20 lb)

One round consists of 4 minute on the bike and 3 sets of 50 double-unders and 25 ruck squats.

Score is the time on the clock after completing the last ruck squat.

* Workout by Mayhem Nation.

5. The Kabul Thirteen

For time (with a partner)

8 rounds of:

  • 26 Power Cleans (185/125 lb)
  • 21 calorie Bike

Then complete:

  • 13 rope climbs
  • 1 rope climb

* Workout designed by Jay Kempton and Christ Francis of LGND Fitness Co.

Source: Courtesy of CrossFit Inc.

Fat Burning Assault Bike Workouts

6. 9/11 Team WOD

Complete 343 calorie bike as fast as possible

Partner 1:

  • Max calorie bike

Partner 2:

  • 9 Bar Facing Burpees
  • 11 Thrusters (95/65)
  • 23 Double unders or 37 Single unders

The workout finished when 343 calories have been accumulated.

Time cap: 30 minutes.

Significance of reps
343-number of firefighters and paramedics who died
9-September
11-The day in September
23-number of NYC Police officers who died
37-number of Port Authority police officers

* Workout by Pete Marjamaa.

7. 160921

5 rounds of 2 minutes:

  • 5 burpee box jump overs
  • 10 calorie assault bike
  • 15 toes-to-ring

* Workout by WeightvestWOD.

8. 210914-Mayhem

AMRAP in 7 minutes:

  • 10/8 calorie assault bike
  • 10 burpee box jump over (24/20 in)

On a 7-minute clock, complete as many rounds and repetitions as possible of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 7-minute clock stops.

* Workout by Mayhem Nation.

9. Speed Run – Fat Burning Assault Bike Workouts

AMRAP in 9 minutes:

  • 3 Power Cleans (135/95 lb)
  • 3 Front Squats (135/95 lb)
  • 3 Push Jerks (135/95 lb)
  • 9 calorie Assault Air Bike

* Workout designed by Assault Fitness.

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

In the video below, the athletes performed a varied version of it. Starting at 1 calorie and adding one calorie every minute.

Read More: How to Lose Fat & Maintain Muscle with CrossFit Training & Good Nutrition

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