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

Explode your conditioning.


  • For Time
  • 30 calorie Bike
  • 30 Thrusters (NULL/75 lb)

The workout consists of 30 Bike Cals and 30 Thrusters performed on a clock as soon as the athlete completes the thrusters he is done with the workout.

Score is based on the total time it takes for the athlete to perform the work prescribed.


For Time
30 calorie Bike
30 Thrusters (75/55 lb)


  • 10 Rounds for Time
  • 200 meter Run
  • 10 calorie Assault Bike
  • 10 Russian Kettlebell Swings (70/53 lb)
  • 1 minute Rest after each round

Begin at a pace that allows you to not only repeat efforts, but increase intensity. Record your time for each set.


If running is not conducive, replace it with a 200-meter row. For those that find themselves unable to complete 10 kettlebell swings unbroken, each set should reduce to a weight that they can!


  • For Time
  • 60-50-40-30-20 calories of:
  • Row
  • Bike
  • Ski
  • Rest the same time you finished one set.

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 60 calorie Row, 60 calorie Bike, and 60 calorie Ski. You will rest the same time it took you to complete the preceding round of calories. If it takes 2:30 to row 60 calories, then you will rest 2:30 before starting the calorie round of 50.

Score is the time on the clock when the last round of Ski is completed.


Assault Bike Workouts

  • 5 Rounds for Time
  • 5 Single Arm Dumbbell Snatches (75/40 lb)
  • 10 Dumbbell Lunges (75/40 lb)
  • 15 GHD Sit-Ups
  • 20 calorie Assault Air Bike


Assault Bike Workouts

For Time

Round 1:

  • 1000 meter Row
  • 1 mile Assault Air Bike
  • 200 Single-Unders

Round 2:

  • 750 meter Row
  • 0.8 mile Assault Air Bike
  • 150 Single-Unders

Round 3:

  • 500 meter Row
  • 0.6 mile Assault Air Bike
  • 100 Single-Unders

Round 4:

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