10 Fat Burning Assault Bike Workouts to Bulletproof Your Conditioning

Looking to shed a few pounds from your body? You came to the right place. We have compiled a list of 10 fat burning assault bike workouts that will help you achieve your goals and leave the gym floor sweaty.

The last WOD is a gruelling challenge that every athlete should try at least once in their life! Which one is your favourite?

If you are looking for more challenges, try these fat-burning CrossFit conditioning workouts.

Source: Photo courtesy of CrossFit Inc

Fat Burning Assault Bike Workouts

1. It’s a Trap

5 rounds for max calories. Every 5 minutes, perform:

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 cap expires.

* Workout by Ham Plan.

2. 210828-Mayhem

For time:

100 wall ball shots (20/14 lb)

Every 2 minutes on the minute, perform:

16/12 calorie on the bike

Score is the time on the clock when the last wall ball shot is completed.

* Workout by Mayhem Nation.

3. Death Race – Fat Burning Assault Bike Workouts

5 rounds for time:

15/10 calorie assault bike
10 burpees

The assault bike monitor must be reset each round.

* Workout by coach Ben Bergeron.

4. 210908-Mayhem

4 rounds for time:

Then, 3 rounds of:

50 double-unders
25 ruck squats (30/20 lb)

One round consists of 4 minute on the bike and 3 sets of 50 double-unders and 25 ruck squats.

Score is the time on the clock after completing the last ruck squat.

* Workout by Mayhem Nation.

5. The Kabul Thirteen

For time (with a partner)

8 rounds of:

26 Power Cleans (185/125 lb)
21 calorie Bike

Then complete:

13 rope climbs
1 rope climb

* Workout designed by Jay Kempton and Christ Francis of LGND Fitness Co.

Fat Burning Assault Bike Workouts

6. 9/11 Team WOD

Complete 343 calorie bike as fast as possible

Partner 1:

Partner 2:

9 Bar Facing Burpees
11 Thrusters (95/65)
23 Double unders or 37 Single unders

The workout finished when 343 calories have been accumulated.

Time cap: 30 minutes.

Significance of reps
343-number of firefighters and paramedics who died
9-September
11-The day in September
23-number of NYC Police officers who died
37-number of Port Authority police officers

* Workout by Pete Marjamaa.

7. 160921

5 rounds of 2 minutes:

5 burpee box jump overs
10 calorie assault bike
15 toes-to-ring

* Workout by WeightvestWOD.

8. 210914-Mayhem

AMRAP in 7 minutes:

10/8 calorie assault bike
10 burpee box jump over (24/20 in)

On a 7-minute clock, complete as many rounds and repetitions as possible of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 7-minute clock stops.

* Workout by Mayhem Nation.

9. Speed Run – Fat Burning Assault Bike Workouts

AMRAP in 9 minutes:

3 Power Cleans (135/95 lb)
3 Front Squats (135/95 lb)
3 Push Jerks (135/95 lb)
9 calorie Assault Air Bike

* Workout designed by Assault Fitness.

10. Death by Assault

EMOM for as long as possible.

Ascending assault bike calories:

start with 3 calories
Add 3 calories every minute until failure

In the video below, the athletes performed a varied version of it. Starting at 1 calorie and adding one calorie every minute.

Source link: https://www.boxrox.com/10-fat-burning-assault-bike-workouts-to-bulletproof-your-conditioning-level-up/ by Robbie Wild Hudson at www.boxrox.com