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HomeFitness15 Assault Bike WODs That’ll Build Your Cardio Conditioning And Intestinal Fortitude!

15 Assault Bike WODs That’ll Build Your Cardio Conditioning And Intestinal Fortitude!

15 Assault Bike WODs

Whether you’re looking to burn some extra calories, increase your mental toughness or up your cardio for a obstacle course race it’s hard to dismiss the assault bike as one of the best conditioning tools out there.

Running and stair sprints are great but they’re high impact exercises… there’s only so much pounding of the pavement you can do before you begin to get sore joints and niggling issues due to the impact.
When it comes to pushing the pace for intervals if you’re on a treadmill you’re limited to the max speed of the treadmill (often 20kmph). For many this will not be all out effort.

The following 15 assault bike WODs mitigate that.

There’s no impact whatsoever, you’re seated with your arms on the handles, feet on the pedals and balls to the wall.
There’s no ceiling or electronic limiter as to how hard or fast you push. That’s up to your mind (they nicknamed the assault bike ‘devils tricycle’ for a reason!).

Here’s The Assault Bike I Use & Recommend…

I’ve used the LifeCore Fitness assault bike for the last few years and it’s never missed a beat, from short high energy interval workouts to long endurance workouts this beast will take an unlimited amount of punishment.
Don’t cheap out and get an inexpensive low quality assault bike off Amazon, be sure to check this one out here.

 
21-15-19
Calories on the assault bike
Push-ups
Air squats

5 rounds for time
10 calories on the assault bike
10 burpees

5 rounds for time
21 calories on the assault bike
21 thrusters
21 double-unders

50-40-30-20-10
Calories on the assault bike
Calories on the C2 rower

10 calories on the assault bike
10 burpees
20 calories on the assault bike
20 push-ups
30 calories on the assault bike
30 air squats
40 calories on the assault bike
40 toes to bar

5 rounds for time
100 calories on the assault bike
100 double-unders

7 rounds
20 calories on the assault bike (as fast as possible!)
1 minute rest


Tabata (8 rounds)
20 seconds on the assault bike
10 seconds rest

21-15-9
Thrusters
Chest to bar pull-ups
Calories on the assault bike

10 rounds
30 calories on the assault bike
30 seconds rest

3 rounds for time
20 calories on the assault bike
20 push-ups
20 calories on the assault bike
20 hanging leg raises
20 calories on the assault bike
20 burpees
20 calories on the assault bike

21-15-9
Calories on the assault bike
Double-unders
Calories on the C2 rower

10 rounds for time
10 calories on the assault bike
10 hanging leg raises

21-15-9
Calories on the assault bike
Calories on the rower
Thrusters
Hanging leg raises
5 rounds for time
50 calories on the assault bike
50 med ball slams

What’re Your Favorite Assault Bike WODs? Let Me Know In The Comments Below!

Scott J.
Scott J.https://ignorelimits.com
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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