7 Engine Building Assault Bike Workouts for Crossfitters

The Assault bike should be a part of your training for several reasons.

Not just that it burn a lot of calories, but it can also be used as a useful recovery tool and is helpful when injured. It allows area of the injury to move and provide blood flow.

The bike is also really beneficial for working on your endurance and conditioning. Using the assault bike at high intensity can also boost your mindset as it teaches you how to push yourself through tough workouts when the pain gets real. To make it a little bit harder and even more fun on the bike you can always play with various rest intervals and different calories amounts.

Try adding these WODs into your training:

Workout 1

5 Rounds:

• 15 cals on the bike
• 1 unbroken round of DT

15 cals + 1 unbroken round of DT x 5 rounds Round 1: 80 RPMs Rounds 2-5: not 80 RPMs #crossfit #crossfitgames #assaultbike #DT #gosohard #butnottoohard @optimum_performance_training @blonyx @nova3labs @crossfitgames @assaultairbike

A post shared by Meredith Root (@meredith_root) on Oct 24, 2017 at 12:34pm PDT

Workout 2

Death by 2 Calories:

• 2 calories the 1st minute.
• 4 calories the 2nd minute
• 6 calories the 3rd minute.

Carry on until you fail to achieve the required calories in the prescribed minute.

2 calories the 1st minute. 4 calories the 2nd minute. 6 calories the 3rd minute. Etc, etc, etc…until you fail to achieve the required calories in the prescribed minute. I completed 18 calories on each. I hit the @assaultairbike first, rested 5 minutes and then repeated the experience on the @concept2inc rower. I bet I would CRUSH @bicepslikebriggs on this workout. #Nope #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on Oct 20, 2017 at 4:41pm PDT

Workout 3 by Kristin Holte

• Every 3 min for 24 min 45 sec Assault Bike for max calories⠀

Aaaaand I am officially dead meat after today's Assault Bike intervals ‍♀️☠️ Thank you @cjinvictus @tinomarini ⠀⠀⠀⠀ ⠀⠀⠀⠀ Every 3 min for 24 min 45 sec Assault Bike for max calories⠀⠀⠀⠀ ⠀⠀⠀⠀ Spicy ⠀⠀⠀⠀ ⠀⠀⠀⠀ Thank you @emekjord @enamsvatn and Mr Rygh for joining in on the "fun" #EmbraceThePain ⠀⠀⠀⠀ ⠀⠀⠀⠀ #InvictusAthlete #AssaultBike

A post shared by Kristin Holte (@holtekristin) on Sep 20, 2017 at 12:53pm PDT

Workout 4

10 Rounds:

• 10 Calories Assault Bike
• 10 Push-ups hand release

This workout couldn’t be simpler. It’s just an innocent little couplet. There is not a barbell in sight. People on social media like to tag their friends on a workout like this and call it a “warm-up”, or maybe a nice little “finisher”. However, for me….nothing else was needed. I’m not trying to make it to the Games. I’m just trying to make it to tomorrow. (15 Cals per round on an airdyne) #RealLife #CrossFit #CrossFitLinchpin #RogueFitness #BTWB

A post shared by sherwood215 (@sherwood215) on Sep 30, 2017 at 6:27pm PDT

Workout 5 by Ben Smith

For Time:

• 300 Calories Bike
• 200 GHD
• 100 Bar Muscle ups

Workout below ⬇️With all the biking we do, we need to hook these @assaultairbike up to something to Power Krypton, just wasting so much energy Try this one with a partner(Tag a friend you want to suffer with) For Time 300 Calorie Bike 200 GHD 100 Bar Muscle ups Follow @TheBenSmithBlueprint for more! #CrossFit @jbanderson13 and I alternated minute intervals on the bike until we reached 300 calories. @reebok @roguefitness @progenex @mbslingshot @airrosti @themarcpro @beyondthewhiteboard

A post shared by Ben Smith (@bsmit13) on Feb 8, 2017 at 4:35pm PST

Workout 6 by Josh Bridges

• 20 Cal Assault Bike
• 5 Back Squats 365 (use rack)
• If you break: 10 Bar Facing Burpees

Testing courage here. Are you willing to go hard on the bike and test your legs with a heavy back squat! If you want to lift heavy you have to earn it! Follow exactly what I do @wodstar #payhim

A post shared by Josh Bridges (@bridgesj3) on Feb 15, 2017 at 11:55am PST

Workout 7 by Lauren Fisher

Three sets:

• 50 Calorie Assault Bike
• 1000 m Ski Erg
• 2000 m Row

Rest 4-6 minutes.

Today was all the cardio… ☠️ ⠀⠀⠀⠀ ⠀⠀⠀⠀ Three sets: 50 Calorie Assault Bike 1000m Ski Erg 2000m Row Rest 4-6 minutes ⠀⠀⠀⠀ ⠀⠀⠀⠀ I got really sad when @cjinvictus programmed this workout for @holtekristin, but didn't program it for me. And then he put it in today's program and I immediately regretted asking for it as soon as I was done. Thanks CJ! ⠀⠀⠀⠀ ⠀⠀⠀⠀ And thank you @blatner12 for suffering with me. It made it that much better having a friend to do it with! ⠀⠀⠀⠀ ⠀⠀⠀⠀ #CardioKiller #TheOpenIsHere ⠀⠀⠀⠀ ⠀⠀⠀⠀ @nikewomen @compexusa @roguefitness @progenex @performasleep @prime_wellness

A post shared by Lauren Fisher (@laurenfisher) on Jan 27, 2017 at 4:56pm PST

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