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.
Related: How to Lose Belly Fat Without Counting Calories
Source: Photo courtesy of CrossFit IncFat 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:
- 4 minute bike
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.
Read More: How to Shed Fat and Completely Transform Your Body
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:
- Max calorie bike
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.
Read More: How to Lose Fat & Maintain Muscle with CrossFit Training & Good Nutrition
Image Sources
- Assault-bike: Photo courtesy of CrossFit Inc