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!

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3 round Warm-up

  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups

3 Round of Strength

  • 15 Kettlebell Swings. (Pick your weight)
  • 12 Deadlifts
  • 9 Goblet Squats

3 Rounds Cardio Intervals

  • 3 minutes on Assault Bike (36/30 cal goal)
  • 1 Minute rest between

Core Tabata (4 rounds 20 seconds work, 10 seconds rest) Alternate

  • sit-ups
  • leg raises
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10 min Warm Up


For Time

  • 50 Pull-Ups
  • 50 Snatches 95/65
  • 50 Cal Assault Bike

Segment as needed


Basketball

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1000 AB Cals For Time Alt EMOM (team of 4)

  • minute 1: Max cal Assault Bike
  • minute 2: 15 Sit-ups
  • minute 3: 15 Push-ups
  • minute 4: Rest

Repeat until 1000 cals are reached.

An athlete starts at each station.


36 Minutes Zone 2

  • C2 or Assault Bike
  • Every 3 minutes – 6 toes-to-bar
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10-minute Warm-Up


30 Min AMRAP

  • 10 min: Max Cal Run
  • 20 min – AMRAP
    • 15 cal AB / 20 cal C2 Bike
    • 8 lateral side-to-side ball slams (30/20lb)
    • 7 Pull-ups

10-minute Warm-up/Set-up


E5MOM for 25 minutes

  • 15 cal Assault Bike or 200m Run
  • 1 Round of DT with 80lb Sandbag
    • 12 Deadlifts
    • 9 Hang Cleans
    • 6 Push Presses
  • 1 Round of Cindy
    • 5 Pull-Ups
    • 10 Push-ups
    • 15 Air Squats

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40 minutes

  • C2 or Assault Bike – Zone 2 (60% – 70% of Max Heart Rate (220 – age))
  • Every 4th minute
    • 1 Heavy Med-Ball Over the Shoulder (150/100)

10 min Set-up


15 min E1.5MOM – Olympic lifting Practice

  • Cleans
  • Snatch
  • Clean and Jerk

For Time (20 min Cap)

  • 50/40 Cal Assault Bike or 800m run
  • 20 Squat Cleans (95/65)
  • 40 KB Swings (53/35)
  • 25/20 Cal Assault Bike or 400m run
  • 20 Squat Cleans
  • 40 KB Swings
  • 50/20 Cal Assault Bike or 800m Run
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5 min Warm-up/Set-up


4 rounds – Every 7:00 minutes

  • 500m Row
  • 50 Cal Assault Bike

Minimum of 1 minute of rest. Reduce meters or cals if needed.

10 min Warm-up/Set-up


3 Rounds for Time

  • 1 mile Assault Bike
  • 60 Air Squats
  • 30 Kettlebell Swings (53/35lb)
  • 20 Ring Rows

Inspired by CrossFit Linchpin workout for 1/3/2024