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

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 time cap expires.

assault bike workouts

ASSAULT BIKE WORKOUTS – THE CLIMB

  • 9-15-21 Reps for Time
  • Calorie Assault Airbike
  • Handstand Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 9 calorie Assault Airbike and 9 Handstand Push-Ups before moving on to 15 reps of each movement and so on.

Score is the time on the clock when the last round of Handstand Push-Ups is completed.

SNEAK ATTACK

  • 10 Rounds for Time
  • 10 Thrusters (NULL/65 lb)
  • 10 Bar Over Burpees
  • 10 calorie Assault Air Bike

POKE THE BEAR

AMRAP in 20 minutes

Cash In:

  • 100 meter Farmers Carry (NULL/55 lb)

Then, AMRAP of:

  • 5 Bear Complexes (135/65 lb)
  • 10 Bar Over Burpees
  • 15 calorie Assault Air Bike

Finally, Cash Out:

  • 100 meter Farmer’s Carry (NULL/55 lb)

ASSAULT RAPID FIRE

  • 5 Rounds for Time
  • 5 Renegade Rows (65/35 lb)
  • 10 Dumbbell Lunges (65/35 lb)
  • 5 Half-Kneeling Presses (65/35 lb)
  • 10 calorie Assault Air Bike

Image Sources

Latest articles

Related news