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CrossFit Workouts and Nutrition Tips to Help Your Weight Loss Journey Succeed

Your Weight Loss Journey can be significantly helped by the combination of intelligent nutrition and CrossFit Workouts.

These Assault Bike Workouts will help you to drastically improve your engine and mental strength, as well as torching fat.

The assault bike is a brutally effective machine that only seems to get worse the fitter you get. Make it part of your Weight Loss Journey.


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.


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 workoutsSource: Photo Courtesy of CrossFit Inc


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.


AMRAP in 20 minutes

Cash In:

  • 100 meter Farmers Carry (85/55 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 (85/55 lb)

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


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.


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.


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


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.


10 Rounds for Time

  • 10 Thrusters (95/65 lb)
  • 10 Bar Over Burpees
  • 10 calorie Assault Air Bike


5 Rounds for Time

  • 10 Push Presses (95/65 lb)
  • 15 calorie Assault Air Bike
  • 10 Sumo Deadlift High-Pulls (95/65 lb)
  • 15 Sit-Ups
  • 10 Front Squats (95/65 lb)

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