7 Assault Bike CrossFit Workouts You Have to Try

Assault bikes will make any CrossFit athlete more fit and powerful.

The key with the assault bikes, which you will find quickly, is how willing you are to endure the bike.

They are designed to churn out calories based on how much power the athlete is putting out.

For that reason, you’re always better off getting a set done and getting off the bike.

If you are looking to also find the best Air Bike for you, read our reviews of the top air bike here. In addition, we have a deep dive into the Rogue Echo Bike, that you can read here

What Is An Assault Bike WOD?

The assault bike is a brainchild product from the laboratories of Rogue Fitness, the main equipment sponsor of CrossFit and the CrossFit Games.

It is a heavy duty exercise bike that adjusts resistance based on how hard an athlete pedals.

After a spike in popularity of programming CrossFit WODs with the Airdyne bike, Rogue set out to design a bike that was sturdy enough to withstand the rigors of a CrossFit box.

What they came up with is a piece of equipment that pairs well weigh Metcons and EMOM style workouts that can be used in place of rowing, running, or swimming.

Benefits of Assault Bike WOD?

Because the assault bike uses air resistance to naturally scale how hard an athlete works, anyone can benefit from the assault bike.

Athletes that use the assault bike can expect big increases in their cardiovascular fitness (lower WOD times) and leg power.

Some more grueling workouts on the bike (found below) will also test your mental strength. In a WOD, it’s always better to get the calories done and get off the bike as quickly as possible.

This equipment is also great for rehab purposes. If someone is injured and cannot run or row, the assault bike is an easy substitute they can use instead.

How Often Should You Perform an Air Bike Workout?

assault bike

Consider how often you add running or rowing into your programming, and that’s probably a good amount of time each week to train on the assault bike.

Used during a warmup, the assault bike can be used every day. But any high intensity metabolic conditioning workouts will take time to recover from, so you may not want to do that more than 1-2 times per week.

Read More: Top 5 Best Air Bikes For CrossFit

Assault Bike Workouts

Here is a list of 7 challenging assault bike wods for you add to your training:

#1. The One Minute Assault Bike Challenge

As simple as this one sounds, it’s truly awful.

  • Max calories for 60 seconds

A fit male CrossFitter should be able to between 50-60 calories. Females between 30-40.

Some CrossFit Games athletes can hit 70-80 in just one minute.

assault-bike one minute challenge

#2. Assault Bike, Wall-Balls, Push-Ups

For Time:

50-35-20

#3. “Finisher”

If you are adding extra cardio in as accessory work to your training, this is a good workout to hit right before you leave.

EMOM 7 Min:

  • 20/15 calories as fast as possible

Rest remainder of the minute. Score is your total calories. Repeat once every 2 weeks for 6 weeks.

#4. Open Workout 16.5 With Assault Bike

assault-bike

For time:

21-18-15-12-9-6-3

  • Thrusters, 95/65lbs
  • Assault Bike Calories

Word to the wise- this one’s going to hurt.

Read Also: Rogue Echo Bike Review - Best Air Bike on the market?

#5. Saturday Morning Chipper

For Time:

  • 1k Row
  • 1 Mile Run
  • 100 calories on the bike

#6. AMRAP Assault Bike/Cleans/Double Unders

AMRAP 14 For Time:

#7. Advanced Assault Bike Workout

assault bike challenge

5 sets:

  • 10 Deadlifts, 225lbs
  • 21 Assault Bike calories
  • Muscle-Ups

Rest 90 seconds after completing each set and log 5 individual scores.

Conclusion

The assault bike builds powerful and metabolically conditioned athletes.

It also serves as a great rehab tool if you are recovering from injuries.

The assault bike is a great substitute for  any workout that calls for running or rowing.

Remember, the key with the bike is to get it moving.

The higher the power output is, the more the bike rewards you by adding calories to your score.

You’ll earn it, but it’s better than gassing out and not being able to pedal fast.

Try 1 of the 7 assault bike workouts above.

It’s a devilish piece of equipment, but there’s a reason all CrossFit Games athletes use it frequently.

Ben Kissam

Ben Kissam

I help college athletes maximize their 4-year sports window and succeed after graduation.

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2 thoughts on “7 Assault Bike CrossFit Workouts You Have to Try”

  1. How can i get better at the AB? I actually have the Echo bike. I find myself not able to get better and faster. Any tips? ShShould I stay on it longer or do sprints on it?

    Reply
    • There is a classic saying for runners which applies to bikes as well – “if you want to get faster, you have to run faster”. Basically means that you need your body to get accustomed to going faster. The best way to do this is interval training. Short spurts of faster speeds, then back to normal or slower speeds. This is a great way to condition your body to get accustomed to performing at a higher level. So start with shorter sprints intervals like 15 seconds, then slower for 45 seconds, and repeat. The next time you workout again, try going up to 20 second sprints and 40 seconds normal speed. This type of progression will change your performance level, and help increase your VO2 max. Hope that helps.

      Reply

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