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Home » Lose Weight Fast » How to Lose Weight – The Best Assault Bike Workouts for CrossFit Athletes – BOXROX

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.

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

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

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.

5 Rounds for Time

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:

Then, AMRAP of:

Finally, Cash Out:

1bear complexconsists 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:

With a running clock, perform max calorie Bike for 30 seconds every 5 minutes for five rounds.

Scoreis the total calories completed before the 25-minute time cap expires.

9-15-21 Reps for Time

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.

Scoreis the time on the clock when the last round of Handstand Push-Ups is completed.

For Time

Round 1:

Round 2:

Round 3:

Round 4:

Round 5:

Round 6:

5 Rounds for Time

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

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

10 Rounds for Time

5 Rounds for Time

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How to Lose Weight - The Best Assault Bike Workouts for CrossFit Athletes - BOXROX

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