Of course they have or you wouldn’t be looking at this article trying to find some new workouts.
No worries, we have you covered with 30 air Assault Bike workouts from CrossFit.
There are sure to be a few workouts here that tickle your fancy and
Let’s get started.
What is an AirBike?
I’m sure you have all seen an air bike at some point in time. You just maybe didn’t know what it was called.
An air bike is one of those exercise bikes that have a big fan where the front wheel goes.
They are also called an Assault Bike or a fan bike, maybe even an Echo bike. All those names are talking about the same thing.
An air bike is also unique in that you can make the bike go using your arms as well as your legs. This makes the air bike a total body workout, unlike traditional exercise bikes that are legs only.
A nice feature of the air bike is that the fan at the front of the bike can give you a nice breeze to keep you cool. The workouts won’t be a breeze though.
Some nice variety in this workout to help keep it from getting stale.
#5 Twisted Biscuit
5 Rounds for time
20 calorie Assault Air Bike
15 Deadlifts (bodyweight)
10 Handstand Push-Ups
5 Burpee Pull-Ups
I think this one wins the title of the best workout name on the list. Some nice variety in this one as well.
#6 Mary Elizabeth
21-15-9 Reps for Time
Squat Cleans (135/95 lb)
Handstand Push-Ups
Air Bike (calories)
Wall Ball Shots (20/14 lb)
Pull-Ups
This WOD is done to honor Mary Elizabeth a CrossFit coach who was killed in a limousine crash along with her sisters and their husbands.
#7 Assault Flatline
For Time
60 calorie Standing Assault Air Bike (remove the seat)
50 Squat Cleans (135/95 lb)
40 GHD Sit-Ups
30 Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
10 Bar Over Burpees
Another workout with some good variety that will still challenge you.
#8 30 Caliber
For Time:
30 calorie Assault Air Bike
30 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
30 Jumping Pull-Ups
30 Push Presses (43/35 lb)
30 Knees-to-Elbows
30 Wall Ball Shots (20/14 lb)
30 Back Extensions
30 Burpees
30 Lunges
30 calorie Assault Air Bike
This workout is a spin-off (pun intended) of the “Dirty 30”. Enjoy!
#9 Sneak Attack
10 Rounds for Time
10 Thrusters (95/65 lb)
10 Bar Over Burpees
10 calorie Air Bike
Thrusters, burpees, and the air bike for 10 rounds. This one is gonna be brutal.
#10 The Wirtz
4 Rounds for Time
14 calorie Bike
16 Thrusters (95/65 lb)
10 Kettlebell Swings (53/35 lb)
14 calorie Bike
16 Box Jumps (24/20 in)
10 Air Squats
14 calorie Bike
16 Wall Ball Shots (20/14 lb)
10 Burpees
This workout is dedicated to Scott Wirtz, a former Navy Seal who was killed in a suicide bombing by the Islamic State in Syria on January 16, 2019.
This one will give you jelly legs by the end.
#11 The Big Push
For Time
21, 18, 15, 12, 9, 6, 3 reps of:
Calorie Air Bike
Thrusters (95/65 lb)
Bar-Facing Burpees
Another workout featuring both thrusters and burpees, those always suck.
#12 Dan Urc
One round for time
40 Calorie air bike
80 Thrusters 75/55
40 Calorie air bike
For every break in the Thrusters, you must do 10 Burpee Box Jumps before continuing.
This workout is done to honor Dan Urciuoli, an Arborist and essential worker risking his life to help others during the Covid Pandemic.
#13 Tearjerker
5 Rounds for Time
10 Push Presses (95/65 lb)
15 calorie Assault Air Bike
10 Sumo Deadlift High-Pulls (95/65 lb)
15 Sit-Ups
10 Front Squats (95/65 lb)
I’m not sure why they called this one Tearjerker. With a name like that you would think it would be brutal and would leave you crying. It’s not a piece of cake but nothing that will leave you crying.
#14 10 Rounds of Fun
10 Calories on the air bike
10 burpees
Build a bulletproof engine with this workout.
# 15 Assault Baseline
60 Caliories on the air bike
50 Air Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
10 Burpees
This is a good all-around workout that everyone should try at least once.
#16 Assault 50/50
3 Rounds for Time
50 Back Squats (135/95 lb)
50 calorie Standing Assault Air Bike (remove the seat)
If this doesn’t give you jelly legs then nothing will.
#17 Wipeout
AMRAP in 20 minutes
6 Thrusters (135/95 lb)
8 Power Curls (135/95 lb)
10 Back Lunges (135/95 lb)
12 calorie Assault Air Bike
The weights are pretty heavy on this one, be prepared for it to be brutal.
This one is a pretty fun workout that moves quickly.
#20 Air Bike Tabata
20 seconds of max work
10 seconds rest
Seems simple enough. The entire workout is only 4 minutes long. The problem is 10 seconds of rest isn’t near enough to recover from 20 seconds of max work. If you think this workout is easy then you aren’t going hard enough
#21 Assault Bells
For Time
10-20-30-40-50 Reps of:
Calorie Air Bike
Russian Kettlebell Swings (30/12 kg)
Sweet and simple.
#21 Novice
AMRAP in 25 minutes
15 calorie Row
12 Kettlebell Swings (70/53 lb)
10 calorie Bike
8 Burpee Box Jump Overs (24/20 in)
Why is this workout called novice? I have no idea.
#22 Caitlin
For Time
2000 meter Row
120 Calorie Schwinn Air Bike
1 mile Run
This air bike workout is a Memorial WOD to honor Caitlin Clavette who lost her life in a car crash in 2016.
This workout is pure cardio, enjoy!
#23 Hump Day
AMRAP in 15 minutes
10 Dumbbell Deadlifts (2×50/35 lb)
15 Sit-Ups
20/15 calorie Assault Airbike
#24 Gary Wright
For Time
30 calorie Assault Bike
21 Thrusters (50/35 kg)
19 Box Jump Overs (24/20 in)
It’s hard to believe it took us this long to reach our first Hero WOD on the list.
This WOD is done to honor British Royal Marine Gary Wright, 45 Commando Royal Marines, who was killed when a suicide-borne improvised explosive device detonated next to his vehicle in Afghanistan on Oct. 19, 2006.
This WOD is simple and to the point. More of a sprint than a marathon.
#25 Assault Burnout
10 Rounds for Time
5 Kettlebell Thrusters (85/53 lb)
10 Kettlebell Sumo Deadlift High-Pulls (85/53 lb)
5 Burpee Box Jumps (30/24 in)
10 calorie Assault Air Bike
While the last workout was more of a sprint this one is definitely a marathon. Pace yourself.
