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

KING KETTLEBELL

  • 5 Rounds for Time
  • 15 Kettlebell Swings (75/55 lb)
  • 10 Lunges
  • 15 calorie Assault Air Bike
  • 10 Push-Ups
  • 15 Sit-Ups
  • 10 Kettlebell Sumo Deadlift High-Pulls (75/55 lb)
shoulder workouts

ASSAULT BIKE WORKOUTS – WIPEOUT

  • AMRAP in 20 minutes
  • 6 Thrusters (135/95 lb)
  • 8 Power Curls (135/95 lb)
  • 10 Back Lunges (135/95 lb)
  • 12 calorie Assault Air Bike

For the power curls, use a barbell. Athlete may use the hips for power to drive the barbell up

ASSAULT OVERHEAD COMPLEX

  • AMRAP in 20 minutes
  • 2 Overhead Squats (75 lb)
  • 4 Squat Snatches (75 lb)
  • 6 Overhead Walking Lunges (75 lb)
  • 8 Burpees
  • 10 calorie Assault Air Bike

CLC

  • For Time
  • 8 Rounds of:
  • 8 calorie Assault Bike
  • 8 Double Kettlebell Clean-and-Jerks (2 x 16/12kg)

Then, 8 Rounds of:

  • 8 calorie Assault Bike
  • 8 Single-Arm Kettlebell Clean-and-Jerks (24/16 kg)

MAD MILES

  • 4 Rounds for Time

Buy-In:

  • 1 mile Assault Air Bike

Then, 4 Rounds of:

  • 5 Bear Complexes (135/95 lb)
  • 10 Pull-Ups
  • 10 Push-Ups
  • 400 meter Run

Buy-Out:

  • 1 mile Assault Air Bike

1 bear complex consists of: 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press.

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