Tag Archives: Assault Bike

Bench Press, Pullups and Lunges, then Assault Bike and Sled Pushes

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Joined Lisa at her gym for a drop in visit.

3 rounds of

  • 5 x Bench Press @ 65%
  • 6 x Ring Pullups
  • 12 x Walking Lunges @ 16kg per Hand

Then 3 rounds of

  • 10 Calorie Assault Bike
  • 50m Sled Push with 90lbs

Results: Used 135lbs for the Bench Press. The rest as prescribed. Assault Bike and Sled Push were a nice change since I don’t have these at home.

Dips and Kettlebells followed by a Tabatta

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Every 2 minutes do as many rounds and reps as possible until you cannot complete all reps in a round:

  • 10 x Ring Dips
  • 20 x Kettlebell Swings @ 70lbs/32kg

Then for total calories do 20/10 tabata on the assault bike followed by a second 20/10 tabata for total reps of double unders.

Results:  For the first part, did 6 rounds plus 19 reps (10 dips and 9 KB swings).  For the assault bike, 43 calories.  For the DUs, 154.

2015 Games Workouts – Pedal to the Metal 1 and 2

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In anticipation of the 2016 Open starting soon and to play with the Assault Bike some more, I adapted from the 2015 Crossfit Games events Pedal to the Metal 1 and 2 for today’s workout.

Part A:  For time complete the following:

  • 6 x Muscle Ups (original was 3 x Peg Board ascents)
  • 24 x Calorie Row
  • 12 x Calorie Assault Bike (original was 16 but I messed up)
  • 8 x Dumbbell Snatch @ 20kg (original was Dumbbell Squat Snatch @ 45kg)

Part B:  Rest 5 minutes then for time complete the following:

  • 12 x Deficit Handstand Pushups @ 6cm/2.5in (original was Parallelette HSPUs)
  • 24 x Calorie Row
  • 16 x Calorie Assault Bike
  • 8 x Deadlift @ 90kg

Part C:  Then, not for time, do the following.  Between each set do 2-3 Chest to Bar or 1-2 Muscle Ups:

  • 2 x Deadlift @ 110kg
  • 1 x Deadlift @ 120kg
  • 1 x Deadlift @ 120kg
  • 1 x Deadlift @ 120kg

Results:  Part A:  3:56.  Was able to do all 6 Muscle Ups unbroken :-).  Part B:  5:07.