Assault Bike Workouts to Build Incredible Fitness

Assault Bike Workouts are an excellent way to send your physical and mental conditioning to the next level.

The machine has a well-deserved reputation for being tough.

How to Use an Assault Bike

Assault Bike Tips and Tricks

Assault Bike Workouts

Scroll through and find the next challenging workout for your training.

Workout 1 – Sneak Attack

10 Rounds for Time

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

Workout 2 – Death Race

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.

Workout 3

For time

• 1 mile run
• 100 calorie air bike
• 100 calorie ski
• 100 calorie row
• 1 mile run

This is a long, slow, distance aerobic workout. Each set should be scaled so it does not exceed 12 minutes, putting the time cap on this workout at 60 minutes. For a class setting, participants could start on different ergs and work for up to 8 minutes.

This workout requires little warm up, beyond preparing the legs for running, which is the highest impact movement of the 4.

The strategy would be to settle in and be prepared for a long workout. The runs could also be shortened and the workout be done at a slow, steady pace if the athlete wishes to use this as a recovery day.

What is the Best Rogue Dip Station?

Intermediate athletes can do the workout as it is written.

Beginners should have a smaller time cap like 30 minutes and cut the required work in half.

Workout 4 – Mikko’s Triangle

EMOM for 39 minutes

• 1 minute Row
• 1 minute Ski Erg
• 1 minute Assault Bike
• 1 minute Rest

Set a single number of calories and complete that amount of work each minute – every minute.

Set a target number of calories and complete that number of calories each minute through the entire workout (39 minutes not counting the last 1-minute rest). A common target for Rx-level athletes is 20 calories per minute for each station.

Score is the total number of calories completed (for example, if athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).

Scaling

Reduce the number of calories per minute to a number which will be challenging to hold each minute for the entire workout.

Workout 5 – Death by Cardio

Emom

• 1-10 cal row
• 2-10 cal ski
• 3-10 cal bike (flywheel bike)
• 4-1 min rest

Add one calorie after every round. When you have reached and done 20 cals then the workout is over. Every calorie that you did not do, will convert in to burpees. So if you skipped the last round, you will need to do 60 burpees. If you have consitently missed 2 burpees in the last 3 rounds it will convert in 18 burpees.

FlipSled

Torque Fitness

The strategy is to slowly increase the speed after each round. Try to really take your time in the first few rounds.

Workout 6 – Strongman’s Cardio

For Time

• 21-15-9 calorie Echo Bike
• 10 Strongman Sandbag Over Shoulders (150/100 lb) after each set

Directly into:

• 21-15-9 calorie Row
• 10 Dumbbell Box Step-Ups (24/20 in, 2×50/35 lb) after each set

Complete 21 calories on the assault bike then 10 sandbags over shoulders, 15 cal assault bike, 10 sandbag over shoulders, 9 cal bike, 10 sandbag over shoulders.

Once you complete that you go right into 21 calorie row, then 10 box step-ups holding a DB in each hand, 15 cal row, 10 box step-ups, 9 cal row, 10 box step-ups.

Score is the time it takes to complete the workout.

Scaling

You can scale (up or down) the weight on the sandbag and the DBs if needed as well as the height of the boxes.

Workout 7 – Recovery Day

3 Rounds, For Calories in 34 minutes

• 2 minutes Air Bike
• 2 minutes Rest
• 2 minutes Row
• 2 minutes Rest
• 2 minutes Ski Erg
• 2 minutes Rest

One calorie equals one rep. Score is total calories.

Workout 8

5 Rounds for Time

• 100/80/60/40/20 Single-Unders
• 75/60/45/30/15 Dumbbell Ground-to-Overheads (2×35/25 lb)
• 50/40/30/20/10 calorie Assault Air Bike
• 30/24/18/12/6 Russian Twists (20/15 lb) (2-count)
• 20/16/12/8/4 Deadlifts (bodyweight)

With a running clock, perform all 5 rounds of the workout, with descending repetitions for each movement each round. For example, round 1 is 100 single-unders, 75 ground-to-overheads, 50 calories on the Assault Bike, etc. Round 2 is 80, 60, 40, etc. of the same movements. Continue until the 5th and final round of 20, 15, 10, 6, and 4 reps.

Workout 9

5 Rounds for Time

• 15 Kettlebell Swings (70/53 lb)
• 10 Lunges
• 15 calorie Assault Air Bike
• 10 Push-Ups
• 15 Sit-Ups
• 10 Kettlebell Sumo Deadlift High-Pulls (70/53 lb)

With a running clock, perform 5 rounds of the prescribed work in the order written as fast as possible (“for time.”)

Score is the time on the clock when the last Sumo Deadlift High-Pull is completed.

Workout 10

For Time

• 30 calorie Assault Air Bike
• 30 Box Jumps (24/20 in)
• 30 Kettlebell Swings (53/35 lb)
• 30 Jumping Pull-Ups
• 30 Push Presses (43/35 lb)
• 30 Knees-to-Elbows
• 30 Wall Ball Shots (20/14 lb)
• 30 Back Extensions
• 30 Burpees
• 30 Lunges
• 30 calorie Assault Air Bike

Workout 11

21-15-9 Calories for Time

• Assault Air Bike
• Row

With a running clock, complete 21 calories on the Assault Bike and 21 calories on the Rower. Then complete 15 calories on the Assault Bike and 15 calories on the Rower. Finally, complete 9 calories on the Assault Bike and 9 calories on the Rower. Reset the erg on each machine after each round.

Score is the time on the clock when the 9 calories on the Rower are finished.

Workout 12

4 Rounds for Time (with a Partner)

• 300 metre Run (together)
• 30 Power Cleans (30 kg)
• 30 Burpees
• 30 calorie Air Bike
• 30 Air Squats
• 30 Alternating Lunges
• 30 calories Air Bike
• 30 Deadlifts (30 kg)
• 30 Ball Slams (9/6 kg)
• 30 calorie Air Bike

Buy-Out:

• 300 AbMat Sit-Ups

With a running clock, as fast as possible complete the prescribed work in the order written with a partner for 4 rounds. The prescribed weight for the Deadlifts is 30 kg for both men and women.

Score is the time on the clock when the 300 Sit-Ups are completed.

Workout 13

60-minute time cap

• 200 DU
• 100 Cal Bike
• 75 Wall Balls (20/14)
• 50 Cal Row
• 25 Burpee Box Overs (24/20)
• 50 Cal Row
• 75 Wall Balls
• 100 Cal Bike
• 200 DU

This long, low skill, chipper style workout should be completed in under 60 minutes. Faster athletes will finish in under 45 minutes.

Intermediate athletes could do the workout as it is written.

Scaled athletes should cut down the large amount of work by 75 percent and put a smaller time cap, like 30 minutes.

Workout 14

For Time

• 200 metre SkiErg
• 50/40 Double-Unders
• 200 metre Row
• 50/40 Double-Unders
• 0.4 mile Assault Air Bike
• 50/40 Double-Unders
• 200 metre Row
• 50/40 Double-Unders
• 200 metre SkiErg
• 90 foot Sled Pull (310/220 lb)

Time Cap: 11 minutes

Athletes will use a jump rope with a weighted handle. Men will complete 50 rotations with the rope. Women will complete 40 rotations with the rope.

Score is the time on the clock when the 90 foot Sled Pull is completed.

Workout 15

EMOM for 30 minutes

• Minute 1: 100 metre Run
• Minute 2: 1 Round of Single-Arm Dumbbell DT (55/35 lb)
• Minute 3: 10/8 calorie Bike
• Minute 4: 1 Round of Single-Arm Dumbbell DT (55/35 lb)
• Minute 5: Max Burpees

1 Round of DT consists of: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

30-minute workout designed for you to earn your rest! For example: If you finish your 100M Run in 30 seconds, you have 30 seconds to rest…if you finished the 10/8 Cal Bike in 45 seconds, you have 15 seconds to rest…always starting a new movement at the start of a new minute! Work fast to earn your rest!

Intended Stimulus:

Work hard on every movement to earn as much rest as possible! Minutes 15-30 get hard!

Tips & Strategy:

Recover on the runs, go hard on DT and pick a weight that allows you to go unbroken! Push on the burpees if you can handle breathing hard!

Scaling Options:

Use a light dumbbell if the 12-9-6 is taking you more than 50 seconds to finish! Don’t work more than 50 seconds per movement! If no bike, use a rower for 12/10 calories or run another 100 metres!

Workout 16

5 Rounds for Time

• 30 calorie Assault Air Bike
• 25 AbMat Sit-Ups
• 20 Dumbbell Lunges (2×35/20 lb)
• 15 Kettlebell Swings (53/35 lb)
• 10 Push-Ups
• 5 Chest-to-Bar Pull-Ups

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Workout 17

7 Rounds for Time

• 7 calorie Assault Bike
• 7 Kettlebell Swings (32/24 kg)
• 7 Goblet Squats (32/24 kg)
• 7 Toes-to-Bars
• 7 Deadlifts (70/50 kg)
• 7 Hang Power Cleans (70/50 kg)
• 7 Bar Over Burpees

With a running clock, complete 7 rounds of the prescribed work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the last round of the Bar Over Burpees is completed.

Workout 18

For Time

• 60 calorie Assault Air Bike
• 50 Air Squats
• 40 AbMat Sit-Ups
• 30 Push-Ups
• 20 Pull-Ups
• 10 Burpees

Workout 19 – Cardio Complex

For Time

Round 1:

• 1,000 metre Row
• 1 mile Assault Air Bike
• 200 Single-Unders

Round 2:

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

Round 3:

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

Round 4:

• 250 metre Row
• 0.4 mile Assault Air Bike
• 50 Single-Unders

Assault Bike Workouts 20

For Time

• 100 calorie Row
• 100 calorie Ski Erg
• 100 calorie Assault Air Bike
• Every 2 minutes, perform:
• 7 Burpees

Perform the 7 burpees at the two-minute mark, and every two minutes after that (but not at the start of the workout).

Assault Bike Workouts 21

5 Rounds for Time

• 30 calorie Assault Air Bike
• 25 Sit-Ups
• 20 Lunges
• 15 Kettlebell Swings (60/45 lb)
• 10 Push-Ups
• 5 Chest-to-Bar Pull-Ups

Assault Bike Workouts 22

For Time

• 100 calorie Row
• 100 calorie Bike
• 100 Double-Unders
• 1 mile Run
• 75 calorie Row
• 75 calorie Bike
• 75 Double-Unders
• 1 mile Run
• 50 calorie Row
• 50 calorie Bike
• 50 Double-Unders
• 1 mile Run
• 25 calorie Row
• 25 calorie Bike
• 25 Double-Unders

Time Cap: 60 minutes

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

Score is the time on the clock when the last round of the Double-Unders is completed.

Assault Bike Workouts 23

For Time

Buy-In:

• 20 calorie Assault Bike

Then, 11 Rounds of:

• 1 Sandbag Over Shoulder (150/100 lb)
• 3 Sandbag Front Squats (150/100 lb)
• 6 Sandbag Over Bag Facing Burpees
• 1x 30 foot Sandbag Burden Carry (150/100 lb)

Cash-Out:

• 68 Burpees Over the Bag

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the Cash-Out is completed.

Scaling Options

The weight of the Sandbag may be further reduced or a lighter Slam Ball or Med Ball may be utilized.

For Time

Buy-In:

• 20 calorie Assault Bike

Then, 11 Rounds of:

• 1 Sandbag Over Shoulder (100/75 lb)
• 3 Sandbag Front Squats (100/75 lb)
• 6 Sandbag Over Bag Facing Burpees
• 30 foot Sandbag Burden Carry (100/75 lb)

Cash-Out:

• 68 Burpees Over the Bag

Assault Bike Workouts 24

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 25

AMRAP in 21 minutes

• 21 calorie Assault Air Bike
• 21 Kettlebell Swings (53/35 lb)
• 21 AbMat Sit-Ups

Assault Bike Workouts 26 – 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 27

EMOM for 40 minutes

Complete the following movements every 10 minutes on the minute for 4 Rounds:

• 500 metre Row
• 400 metre Run
• 1 mile Assault Air Bike
• 20 Air Squats
• 15 Push-Ups
• 10 Pull-Ups

Assault Bike Workouts 28

5 Rounds for Time

• 5 Man Makers (2×45/25 lb)
• 10 Dumbbell Lunges (2×45/25 lb)
• 15 Toes-to-Bars
• 20 calorie Assault Air Bike

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

Assault Bike Workouts 29

For Time

10-9-8-7-6-5-4-3-2-1 Reps of each:

• Deadlifts (300/200 lb)
• Power Cleans (150/95 lb)
• Bench Presses (200/135 lb)
• Pull-Ups
• Calorie Assault Air Bike

Assault Bike Workouts 30

For Time

3-6-9-12-15-12-9-6-3 Reps each of:

• Clean-and-Jerks (135/95 lb)
• Burpees
• Knees-to-Elbows
• Calorie Assault Air Bike

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