Assault Bike Wods

[scorpius22]

A few I’ve done recently: 1) 15 down to 1 AB cals w/ 1 up to 15 burpees (19:58). 2) 50/40/30/20/10 cals/sit ups (16:02). 3) 0:00-10:00 100 cals (7:04) 10:00-20:00 10 cals emom (ave :33/:34).

Give me some you like that don’t involve other equipment.

 

[followpeace]

@scorpius22 10 rounds - 1 minute on / 1 minute off

Sprint 10 calories (full send) then maintain your 1 mile pace for the rest of the minute.

—

3 x tabata - rest 4 minutes between each set

 

[aaronemill12]

@scorpius22 300 calories. 10 burpees every 3 minutes. Start with burpees.

BTW, that was a rower workout, but pretty much any good rowing workout can be done on the bike, too.

 

[dan_r]

@scorpius22 Did this one recently when weather was crappy and wife and I shared a closed door garage gym:

10rds for reps:

1 min bike cals

1 min abmat sit-ups

1 min rest

 

[scorpius22]

@dan_r Perfect. Thx

 

[msl74pc]

@scorpius22 For a quick burner, I do
10rds
7 cal sprint/5cal recover

I’m a moderately fit woman who semi recently had a baby - adjust the calories accordingly.

 

[caleb_m]

@scorpius22

• 50 cal for time
• Single 10-sec effort for max wattage, followed by Max :30 intervals at 90% with one-minute rest.
• Tabata for max calories
• Max Calories in 60 seconds
• 10 x :30/:30 for max calories
• 21-15-9: Assault Bike, Burpees, Rower (if you have a rower)
• SAMCRO: 30/25/20/15/10/5 Cals + Burpees
• 300 FY

 

[agapesaves]

@caleb_m I think 50cal for time is the worst I’ve ever felt after a workout lol

 

[scorpius22]

@agapesaves It’s def not first on my list. Ha

 

[scorpius22]

@caleb_m Thanks. A couple in there I’m def going to try.

 

[bobthebuilder25]

@scorpius22 3:00 minute rounds x 5
25 cal bike right into
25 jump lunges
Use remainder of round to rest

 

[aidenb]

@scorpius22 300 calories. 8 dumbbell truster every 3 minutes