Skip to content
Important notice: due to the extremely high volume of orders please allow up to 10 - 15 working days for dispatch. Click here to see full details for COVID-19 delivery status.
Important notice: due to the extremely high volume of orders please allow up to 10 - 15 working days for dispatch. Click here to see full details for COVID-19 delivery status.

Try these assault bike workouts at home or in the gym. 🔥 

Assault Bike Classic

1. 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.

2. ASSAULT BASELINE

  • For Time ⏰ 
  • 60 Assault Bike calories
  • 50 Air Squats
  • 40 AbMat Sit-Ups
  • 30 Push-Ups
  • 20 Pull-Ups
  • 10 Burpees

3. ASSAULT INSANITY

  • 5 Rounds for Time ⏰ 
  • 10 Sumo Deadlift High-Pulls (43/30 kg)
  • 10 Push Press (43/30 kg)
  • 10 Barbell Lunges (43/30 kg)
  • 10 Burpees
  • 10 Assault Bike calories

4. IT’S A TRAP

  • 5 Rounds for Max Calories 🔥 
  • 30 second Max Calorie Bike

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

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

5. CLEAR THE AIR

  • 5 Rounds for Time ⏰ 
  • 20/15 Assault Bike calories
  • 15 Air Squats
  • 10 Sit-Ups

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

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

6. SNEAK ATTACK

  • 10 Rounds for Time ⏰ 
  • 10 Thrusters (43/30 kg)
  • 10 Bar Over Burpees
  • 10 Assault Bike calories

7. THE CLIMB

  • 9-15-21 Reps for Time
  • Assault Bike calories
  • Handstand Push-Ups

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.

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

8. DEATH RACE

  • 5 Rounds for Time ⏰ 
  • 15/10 Assault Bike calories
  • 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.

9. CHEST DAY

  • AMRAP in 9 minutes ⏰ 
  • 10/7 Assault Bike calories
  • 10 High to Low Plank Holds
  • 10 Push-Ups

On a 9-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 9-minute clock stops.

Movement StandardsHigh to Low Plank Holds:
From the Full Plank Hold position, move into an Elbow Plank Hold, then back to the starting position.

This counts as one rep.

10. ASSAULT FINISHER

  • AMRAP in 20 minutes ⏰ 
  • 5 Squat Cleans (60/43 kg)
  • Bent Over Rows (60/43 kg)
  • 15 Push-Ups
  • 20 Assault Bike calories

Workouts sourced from www.wodwell.com/