30 Assault AirBike Workouts From CrossFit

(Last Updated On: January 28, 2021)

Have your airbike workouts become stale?

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.

Rogue exercise bike

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.

 

Related: The 10 Best AirBikes on the Market

 

30 Assult AirBike Workouts From CrossFit

Here are 30 airbike workouts that will help take your cardio to the next level.

#1 Death by Assault Bike

EMOM For As Long As Possible

  • Ascending Assault Bike calories
  • Start with 3 calories. Add 3 calories every minute until failure.

The death by workouts are always a challenge that really ends up sucking in the end but can help build a great engine.

You can also alter the number of calories on this workout to make it more or less challenging.

 

#2 Death Race

5 rounds for time

  • 15/10 calorie Air bike
  • 10 Burpees

Nothing like some burpees to make your air bike workout more enjoyable.

Sara Sigs air bike

#3  The Climb

  • 9-15-21 Reps for Time
  • Calorie Air Bike
  • Handstand Push-Ups

Perform 9 calories on the air bike then perform 9 handstand push-ups before moving on to the 15 calories on the air bike and so on.

If you can’t do handstand push-ups just use regular push-ups.

 

Related: 25 Rowing Workouts for Better Endurance

 

#4 Assault Quest

5 Rounds for Time

  • 5 Handstand Push-Ups
  • 10 Box Jumps (24/20 in)
  • 15 Sumo Deadlift High-Pulls (95/65 lb)
  • 20 calorie Air Bike
  • 25 AbMat Sit-Ups
  • 30 Single-Unders

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.

Airbike workouts

#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

  • 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.

Air Bike Workouts

#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.

 

Related: The 20 Most Brutal CrossFit WODs

 

#18 Double Trouble

For time

21-15-9 Calories for Time

  • Air Bike
  • Row

This workout is just pure cardio, get it done.

 

#19 Speed Round

AMRAP in 9 minutes

  • 3 Power Cleans (135/95 lb)
  • 3 Front Squats (135/95 lb)
  • 3 Push Jerks (135/95 lb)
  • 9 calorie Air Bike

This one is a pretty fun workout that moves quickly.

crossfit guy assault bike

#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.

Stacie Tovar

#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.

 

#26 Rise Above

3 Rounds for Time

  • 15 calorie Assault Bike
  • 30 Overhead Lunges (75/55 lb)

Another workout that will give you jelly legs.

 

Related: 21 Brutal AMRAP Workouts That Will Crush You

 

#27  Regionals Rehab

4 Rounds for Time

  • 10 Dumbbell Thrusters (35/15 lb)
  • 20 Dumbbell Lunges (35/15 lb)
  • 30 Sit-Ups
  • 40 calorie Assault Air Bike



 

#28 Pain Parade

  • 30 calorie Air Bike
  • 25 AbMat Sit-Ups
  • 20 Dumbbell Lunges (2×35/20 lb)
  • 15 Kettlebell Swings (53/35 lb)
  • 10 Push-Ups
  • 5 Chest-to-Bar Pull-Ups

The name of this workout pretty much says it all.

 

#29 Six Pack

5 Rounds for Time

  • 30 calorie Assault Air Bike
  • 25 Sit-Ups
  • 20 Lunges
  • 15 Kettlebell Swings (60/45 lb)
  • 10 Push-Ups
  • 5 Chest-to-Bar Pull-Ups

I’m not sure why they call this one “Six Pack”. With a name like that you would think there would be a lot of ab exercises.

Maybe you should drink a six-pack when you are done?

Nah, probably because it features 6 exercises.

 

#30 Fran Plus

21-15-9 Reps for Time

  • Calories Assault Air Bike
  • Thrusters (95/65 lb)
  • Pull-Ups
  • Push-Ups
  • Sit-Ups

This workout is Fran on steroids, be prepared.

 

Wrap up

I just gave you 30 good airbike workouts from CrossFit. You should be able to find at least a few that tickle your fancy.

These workouts can make just riding the air bike a bit less boring and help you build a better engine. Enjoy!

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