Sara Sigmundsdottir Air bike

Horrible Assault Bike Workouts for CrossFit Athletes that you will Love

Rich Froning: "It doesn't have to be pretty to be effective".

Assault bike CrossFit Workouts are brutal! The last WOD is a tough challenge that every athlete should try at least once in their life! Which one is your favourite?

Assault Bike CrossFit Workouts

Death by Assault

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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.

Metabolic Conditioning and the Assault Bike

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.

Crossfit workouts

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.

CrossFit Workouts – Assault Bike for Recovery

This epic stationary bike provides active recovery benefits as well. If your rest days consist of sitting around with no mobilizing, odds are that your recovery is probably not fantastic. Of course, mobilization can benefit your recovery if it includes smashing or rolling out sore spots, but increasing blood flow to different areas of  the body can also benefit your recovery. You can get the blood flowing by going for a walk or even a ‘light’ row, but the Assault Air Bike can be another great tool for recovery. I’m not encouraging you to hop on and bike at a particularly high intensity; just pick a moderate pace that will get your heart rate going for at least ten minutes.