How to Lose Weight – Intense Assault Bike Workouts for CrossFit Athletes

These fat burning assault bike workouts for CrossFit athletes and tips will teach you how to lose weight and how to build a better, stronger engine.

These Assault Bike Workouts will help you to drastically improve your engine and mental strength. The assault bike is a brutally effective machine that only seems to get worse the fitter you get.

DEATH BY ASSAULT

EMOM For As Long As Possible

  • Ascending Assault Bike calories
  • Start with 3 calories. Add 3 calories every minute until failure

Beginning with 3 calories on the Assault Air Bike, rest until 1:00 then add 3 additional calories every minute on the minute until failure to complete designated calories. Complete 3 calories the first minute for round one, then rest until 1:00. Complete 6 calories in one minute for round two, 9 calories for round three, and so on.

Assault Bike Workouts – HIGHWAY TO HELL

For Time

  • 5 mile Assault Air Bike (in 2 minute max intervals)

After each 2-minute interval, if the 5-mile goal is not met, perform:

  • 50 Air Squats
  • 50 Push-Ups
  • 50 AbMat Sit-Ups

The athlete must perform 2-minutes on the air bike. After the 2 minutes are up, if the 5-mile target distance is not yet complete, the athlete must get off of the air bike and perform the air squats, push-ups, and sit-ups. Then, immediately start the next 2-minute air bike interval. Repeat until a cumulative 5-mile distance is completed. Score is the total time it takes to complete the cumulative 5 miles.

assault bike workouts

Assault Bike Workouts – DEATH RACE

Assault Bike Workouts

5 Rounds for Time

  • 15/10 calorie Assault Bike
  • 10 Burpees

Assault Bike monitor must be reset each round. Someone else may reset your monitor for you. For burpees, athlete must drop to chest-to-ground, hop up, jump, stand tall, and clap overhead.

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)

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

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 – 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.

ASSAULT REDUCTION

Assault Bike Workouts

For Time

Round 1:

  • 30 calorie Assault Air Bike
  • 24 Lunges
  • 18 Push-Ups
  • 12 Front Squat (185/135 lb)

Round 2:

  • 25 calorie Assault Air Bike
  • 20 Lunges
  • 15 Push-Ups
  • 10 Front Squat (185/135 lb)

Round 3:

  • 20 calorie Assault Air Bike
  • 16 Lunges
  • 12 Push-Ups
  • 8 Front Squat (185/135 lb)

Round 4:

  • 15 calorie Assault Air Bike
  • 12 Lunges
  • 9 Push-Ups
  • 6 Front Squat (185/135 lb)

Round 5:

  • 10 calorie Assault Air Bike
  • 8 Lunges
  • 6 Push-Ups
  • 4 Front Squat (185/135 lb)

Round 6:

  • 5 calorie Assault Air Bike
  • 4 Lunges
  • 3 Push-Ups
  • 2 Front Squat (185/135 lb)

assault bike workouts

CLEAR THE AIR

5 Rounds for Time

  • 20/15 calorie Assault Airbike
  • 15 Air Squats
  • 10 Sit-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

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

SNEAK ATTACK

10 Rounds for Time

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

TEARJERKER

5 Rounds for Time

  • 10 Push Presses (NULL/65 lb)
  • 15 calorie Assault Air Bike
  • 10 Sumo Deadlift High-Pulls (NULL/65 lb)
  • 15 Sit-Ups
  • 10 Front Squats (NULL/65 lb)
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