Assault Bike

Dive into the world of Assault Bike workouts with Innis.Fit’s extensive collection of challenging and diverse routines. Our Assault Bike Archives feature a range of workouts designed to cater to various fitness goals and levels.

Highlights from Our Collection:

  • Varied Workout Styles: Discover workouts like the intense “Purgatory” session focusing on high-calorie burn and the “Chipper Friday” routine integrating a full-body approach​​​​.
  • Daily Physical Training: Regularly updated with new workouts, our page offers fresh challenges like the dynamic “Deadlift Workout” and the “21 min E3MOM” session, balancing strength and endurance​​.
  • Partner Workouts: Engage in team-based exercises like the “10 Rounds for Time – Partner – Waterfall” and “Chipper Teams of Three,” promoting camaraderie and motivation​​.
  • Comprehensive Fitness: From knee strengthening routines to workouts combining cardio and weightlifting, our archives provide a holistic approach to fitness​​.
  • Accessible for All: Whether you’re new to fitness or a seasoned athlete, our workouts are scalable to match your skill level and intensity preferences​​​​.

Ready to pedal your way to peak fitness? Visit us now at Innis.Ft’s Assault Bike Workouts and Strategies and start transforming your workouts today!

190909 – Daily PT

Tags: • • • •

Workout -1

Alt Tabata

  • Kettlebell Swings (35/25)
  • Wallballs (20/14)
  • Toes-To-Bar

Workout-2

40, 30, 20, 10 Reps For Time

  • Calories on Ski-Erg or Assault Bike
  • Snatches (95/65)

The purpose is to complete large sets on the snatches. Try to not break more than 3 times per round.

190906 – Daily PT

Tags: • • • •

Strength

30 Minutes of Deadlifting

  • work up to a heavy 1 x 5

Metcon

2 Round for Time

Partner Workout

  • 1 partner runs with a 30lb med-ball in on direction on a half-mile circuit while the other partner runs in the opposite direction. When the two meet, they exchange the med-ball and continue to run.
  • -100 Combined Cal Assault Bike

The med-ball is not allowed to touch the ground in the first round. If the ball ends up on the ground, both partners have to stop working and do ten push-ups prior to picking the ball back up.

The ball is allowed to rest on the ground during the second round of the assault bike.

190828 – Daily PT

Tags: • • • •

Warm-up

3 Rounds

  • 12 Box Step Ups w/ Kettlebell
  • 12 Kettlebell Swings
  • 12 Goblet Squats w/ Kettlebell

Use a light-weight kettlebell for warm-ups

Strength

15 min E3MOM

  • 5 deadlifts (315/225)
  • 7 ring dips
  • 9 push-ups

then immediately into

6 min E3MOM

  • 15 deadlifts (225/155)

Metcon

Assault Bike or Air Runner

5 rounds

  • 0:30 Easy <50/40rpm
  • 0:30 Sprint >75/65rpm
  • 1:00 rest

If you run, set your own paces

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