150 Air Biking/Assault Biking WODs/Workouts

Death By Assault

Assault Fitness Benchmark WOD

EMOM For As Long As Possible
Ascending Assault Bike calories

Start with 3 calories. Add 3 calories every minute until failure.

It’s A Trap

CrossFit Helo WOD

5 Rounds for Max Calories
Every 5 minutes, perform:
30 second Max Calorie Bike

Assault 50/50

Assault Fitness Benchmark WOD

3 Rounds for Time
50 Back Squats (135/95 lb)
50 calorie Standing Assault Air Bike (remove seat)

Air Biking/Assault Biking, Back Squat ...

Double Trouble

Assault Fitness Benchmark WOD

21-15-9 Calories for Time
Assault Air Bike
Row

Air Biking/Assault Biking, Row (Rowing)...

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The Long Haul

Assault Fitness Benchmark WOD

3 Rounds for Time
50 calorie Assault Air Bike
50 Wall Ball Shots (20/14 lb)

Air Biking/Assault Biking, Wall Ball Shot ...

Death Race

by Ben Bergeron

5 Rounds for Time
15/10 calorie Assault Bike
10 Burpees

Air Biking/Assault Biking, Burpee ...

Assault Bells

by Luke Downing

For Time
10-20-30-40-50 Reps of:
Calorie Assault Bike
Russian Kettlebell Swings (30/12 kg)

Air Biking/Assault Biking, Kettlebell Swing ...

Lactate Tolerance

by Juan Jimenez

For Time
30 calorie Bike
30 Thrusters (95/75 lb)

Air Biking/Assault Biking, Thruster ...

Threshold

by Chris Banks

Six 5-Minute AMRAPs in 60 minutes
15/10 calorie Bike
Max Hang Power Cleans (155/105 lb)

Rest 5 minutes after each AMRAP

Air Biking/Assault Biking, Clean ...

Off The Bone

by Trent Simmons

5 Rounds for Max Reps
Max Rep Front Squats (60-70%)
60 second C2 Air Bike (90%)

Rest 90 seconds

Air Biking/Assault Biking, Front Squat ...

I Know You’ve Got 5 Minutes

by Jacob Heppner

21-15-9 Reps for Time
D-Ball Over Shoulders (150/100 lb)
Calorie Bike Erg

Time Cap: 5 minutes

Air Biking/Assault Biking, Ground-to-Overhead ...

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Rise Above

Train FTW Benchmark WOD

3 Rounds for Time
15 calorie Assault Bike
30 Overhead Lunges (75/55 lb)

Air Biking/Assault Biking, Lunge ...

The Climb

Assault Fitness Benchmark WOD

9-15-21 Reps for Time
Calorie Assault Airbike
Handstand Push-Ups

Air Biking/Assault Biking, Handstand Push-Up ...

Bikeage

Train FTW Benchmark WOD

For Time
50/35 calorie Bike
50 Ring Push-Ups

Air Biking/Assault Biking, Push-Up ...

tttTD25

by Max El-Hag

For Time
20/16 calorie Assault Bike
80 Double-Unders
40/32 calorie Assault Bike
120 Double-Unders
60/48 calorie Assault Bike
240 Double-Unders
24 Devil Presses (2x50/35 lb)

Time Cap: 22 minutes

Air Biking/Assault Biking, Devil Press, Double-Under ...

Recovery Day

CrossFit Mayhem Benchmark WOD

3 Rounds, For Calories in 34 minutes
2 minutes Air Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest

Air Biking/Assault Biking, Row (Rowing), Ski (Skiing on Ski Erg)...

Assault on Fran

Wodapalooza 2017, Individual WOD #1

21-15-9 Reps for Time
Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups
Assault Bike (calories)

Air Biking/Assault Biking, Pull-Up, Thruster ...

Sneak Attack

Assault Fitness Benchmark WOD

10 Rounds for Time
10 Thrusters (95/65 lb)
10 Bar Over Burpees
10 calorie Assault Air Bike

Air Biking/Assault Biking, Burpee, Thruster ...

Cardio Complex

Assault Fitness Benchmark WOD

For Time
Round 1:
1000 meter Row
1 mile Assault Air Bike
200 Single-Unders

Round 2:
750 meter Row
0.8 mile Assault Air Bike
150 Single-Unders

Round 3:
500 meter Row
0.6 mile Assault Air Bike
100 Single-Unders

Round 4:
250 meter Row
0.4 mile Assault Air Bike
50 Single-Unders

Air Biking/Assault Biking, Row (Rowing), Single-Under ...

Danger Zone

Assault Fitness Benchmark WOD

AMRAP in 20 minutes
15 calorie Assault Air Bike
10 Front Squats (135/95 lb)
5 Dumbbell Man Makers (2x35/20 lb)

Air Biking/Assault Biking, Front Squat, Man Maker ...

The Big Push

Assault Fitness Benchmark WOD

For Time
21, 18, 15, 12, 9, 6, 3 reps of:
Calorie Assault Air Bike
Thrusters (95/65 lb)
Bar-Facing Burpees

Air Biking/Assault Biking, Burpee, Thruster ...

Verified Benchmark WODs

More WODs

Air Biking/Assault Biking WODs

Death By Assault

It’s A Trap

Assault 50/50

Double Trouble

Find it Faster

The Long Haul

Death Race

Assault Bells

Lactate Tolerance

Threshold

Off The Bone

I Know You’ve Got 5 Minutes

New WODs by Email

Rise Above

The Climb

Bikeage

tttTD25

Recovery Day

Assault on Fran

Sneak Attack

Cardio Complex

Danger Zone

The Big Push

Thank you

Verified Benchmark WODs

More WODs

Air Biking/Assault Biking WODs

Death By Assault

It’s A Trap

You may also be interested in these:

Assault 50/50

Double Trouble

Find it Faster

The Long Haul

Death Race

Assault Bells

Lactate Tolerance

Threshold

Off The Bone

I Know You’ve Got 5 Minutes

New WODs by Email

Rise Above

The Climb

Bikeage

tttTD25

Recovery Day

Assault on Fran

Sneak Attack

Cardio Complex

Danger Zone

The Big Push

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