200 Air Biking/Assault Biking Workouts (WODs)

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)...

Custom Workout Program

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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 ...

Northeast WOD 3

Northeast CrossFit WOD of the Week

3 Rounds for Time
15/10 calorie Assault Bike
30 Thrusters (45/35 lb)

Air Biking/Assault Biking, Thruster ...

Fraser’s Hardest Workout

Coach Creation WOD

Every Minute on the Minute for 20 minutes
Odd Minutes: 24 calorie Assault Bike
Even Minutes: 18 GHD Sit-Ups

Air Biking/Assault Biking, GHD Sit-Up ...

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)...

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:
1,000 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

Custom Workout Program

The Long Haul

Death Race

Assault Bells

Lactate Tolerance

Threshold

Off The Bone

I Know You’ve Got 5 Minutes

5X More WODs

Rise Above

The Climb

Bikeage

Northeast WOD 3

Fraser’s Hardest Workout

Recovery Day

Sneak Attack

Cardio Complex

Danger Zone

The Big Push

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

Custom Workout Program

The Long Haul

Death Race

Assault Bells

Lactate Tolerance

Threshold

Off The Bone

I Know You’ve Got 5 Minutes

5X More WODs

Rise Above

The Climb

Bikeage

Northeast WOD 3

Fraser’s Hardest Workout

Recovery Day

Sneak Attack

Cardio Complex

Danger Zone

The Big Push

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