Category Archives: Assault Bike

012218

Press

  • 5 @ 45% – 55#
  • 5 @ 55% – 70#
  • 5 @ 65% – 80#
  • 10 @ 55% – 70#

Deadlift

  • 5 @ 45% – 175#
  • 5 @ 55% – 210#
  • 5 @ 65% – 225#
  • 10 @ 55% – 210#

Assault Bike – 30 Cals for Time in 0:53

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051617

  • 150M Prowler Push
  • 30 Cals Assault Bike
  • 150M Prowler Push
  • 60 Double Unders
  • 4:00 Rest
  • 150M Prowler Push
  • 30 Cals Assault Bike
  • 150M Prowler Push
  • 60 Double Unders

Total Time = 18:56 (6:37/8:19)

022317

5 Rounds of:

  • 10 Calorie – Assault Bike
  • 500M Row

Time = 17:30

022717

3 Rounds for Time of:

  • 40 Calorie Row
  • 10 Thrusters (75#)
  • 20 Calorie Assault Bike
  • 15 Toes to Bar

Time = 26:50

010917

3 RFT of:

  • 40 Cal Row
  • 20 KB Swings (53#)
  • 20 Cal Assault Bike
  • 10 TTB

Time = 26:00

032116 – MetCon

3 Rounds of:

  • Rowing – 20 Calories
  • Assault Bike – 20 Calories
  • Double Unders – 20

Time = 14:29

020816 – MetCon

Assault Bike & Power Cleans (Calories & Reps)

20, 16, 12, 8, 4 of calories on the bike and reps on the bar @ 115#.

Time = 12:57