Assault Bike WOD Bible!: 80 Air Assault Bike Workouts From Hell That'll Build Strength, Speed & Endurance

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Father, Thank you for the abilities you give us, for the strength and wisdom we gain from training. Be with us as we work that we may do our best. Help us to be encouraging to others in our daily life. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, workout partners and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. Finally Father, remind us that there is no failure, but only growth in the body, mind and Spirit. Amen

Copyright Assault Bike WOD Bible! 80 Air Assault Bike Workouts From Hell That'll Build Strength, Speed & Endurance P. Selter Copyright © 2016 All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the expressed written permission of the publisher except for the use of brief quotation in a book review.

Disclaimer The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. The publisher and author are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book. References are provided for informational purposes only and do not constitute endorsement of any websites or other sources. Readers should be aware that the websites listed in this book may change. I recommend consulting a doctor to assess and/or identify any health related issues prior to making any dramatic changes to your diet or exercise regime.

Table of Contents Copyright Disclaimer Introduction Training Myths We MUST Dispel The Keys To Progress Why The Assault Bike? The Big Benefits Of Air Bike Training Revealed… Interpreting Cross Training Workouts Acronyms Cross Training Base Exercises Air Assault WODs Conclusion

Introduction I would like to thank you and congratulate you for purchasing the book, Assault Bike WOD Bible! 80 Air Assault Bike Workouts From Hell That'll Build Strength, Speed & Endurance This book will introduce you to the many health & fitness benefits of the Assault air bike along with a plethora of WODs (workouts) you can implement to improve your body composition, speed, strength and agility. These workouts range from beginner workouts that can be performed in the comfort of your own home or backyard with an Assault air bike to epic endurance challenges that will send you to the brink of both mental anguish and physical fatigue – combining the Assault air bike with a plethora of other testing exercises. Thanks again for choosing this book, I hope you enjoy it!

Training Myths We MUST Dispel Myth: You Can Spot Reduce Fat Truth: Fat cannot be spot reduced, doing copious amounts of sit ups and side bends will not just burn fat off your abdominals. The human body stores fat in certain areas in an order, quite a lot of people happen to store their fat on their thighs first, for others it’s the abdominal region. When attempting to burn fat the same principle applies – your body will burn fat (as you consume less calories then you burn) from certain areas of your body in order – as everyone has a different genetic makeup. Targeted exercising will never affect where fat is lost first, the key to consistent fat loss is a combination of nutrition, cardio and weighted compound lifts. Myth: Lifting Weights Will Make You Big ‘N’ Bulky Truth: It is extremely difficult to pack on a large amount of lean muscle mass as a female, those women bodybuilders you’ve seen on TV are pumped full of testosterone and a cocktail of other supplements to look this way, not to mention they are in a calorie surplus (intentionally consuming more calories than their body requires). A normal female lifting weights will get stronger muscles, but they won’t necessarily get bigger. The simplest way to achieve the ‘toned’ look that is so desired is to be in a calorie deficit (eating nutritious food) while lifting weights regularly. This will allow you go burn the fat covering your muscles, while increasing your muscle density and strength in the process.

Myth: Cardio Is The ONLY Way To Lose Weight Truth: This is entirely wrong. Weight loss occurs when you are consuming fewer calories than your body needs to maintain its current condition, a calorie deficit can be achieved via diet alone, or by exercise – both aerobic (cardio) and anaerobic (weighted training). Cardio can simply be used as a tool to burn extra calories you have consumed, but in essence if you didn’t eat those additional calories you would yield the same results as if you did eat them, and then performed cardio. Myth: One Workout Routine Works For Everyone And Anyone Truth: There is no universal training regime or diet that will work wonders for everyone. Each individual has a different genetic makeup and therefore it is a matter of trial and error. When starting a new diet or workout regime I recommend following this for at least 1 month, during this time record your results and then reassess, any shorter time period and you will not be able to accurately assess your results.

Myth: Men And Women Need To Do Different Exercises Truth: Men and women do not need to train differently, however you will still find to this day most personal trainers will put women through a light dumbbell circuit and spend a large portion of their training time focusing on cardio, meanwhile a man will be told to focus more specifically on compound exercises such as the bench press, pull ups, squat and deadlift. In order to achieve a toned, lean physique as a female it is highly recommend you perform these major compound exercises. As stated earlier you will not instantly gain muscle as you are led to believe. Levels of estrogen, testosterone, genetic makeup and calorie consumption play the main role in muscle mass, not the actual weightlifting itself. Myth: Eating ‘Bad’ Foods Will Make You Fat Truth: False, there is no such thing as a ‘fattening’ food. Weight gain is achieved via the consumption of excess calories, it does not matter what source these calories from – if you consume 300 calories more than your body needs to maintain its current state you will gain weight, your body cannot tell whether these 300 calories came from an apple or a chocolate bar therefore it is irrelevant.

Myth: Lifting Weights Magically Makes Fat Turn To Muscle Truth: False, muscle and fat are 2 completely different substances – it’s like comparing apples and oranges. Muscle cannot turn to fat and fat cannot turn to muscle. If an individual stops lifting weights their bodyweight may stay the same while their percentages of muscle and fat change (decrease in muscle mass as it is not being utilised which is required to maintain, and an increase in body fat as due to a decrease in muscle the body is no longer as efficient at burning calories). Myth: High Reps Are The Key To ‘Toning’ Your Muscles Truth: False, high repetitions increase the endurance of the muscle, while lower repetitions focus more on increasing the strength of the muscle. Both of these can be used to add lean muscle mass and burn calories in order to tone, this is achieved by reaching temporary failure (fatigue) on each of your sets if you are aiming to achieve this in a smaller number of repetitions you will require heavier weight, if you intend to do high repetitions you will use a slightly lighter weight.

Myth: Longer Workouts Product Greater Results Truth: A solid workout should last between 45 minutes and an hour. If a normal workout for you greatly exceeds this timeframe, you need to step back and take a look at how you’re spending your time in the gym – more often than not, those individuals that brag about spending hours at the gym spend half of their time gossiping and catching up with fellow gym-goers and therefore have rest periods that are simply too long between their sets. A shorter, more intense workout is not only more efficient time wise, but will also net you better results. The key is to exhaust the muscle via hypertrophy, so allowing along amount of time for your muscles to recover between sets is counterproductive (unless you are specifically training for strength). Myth: You Should Lift As Heavy As Physically Possible Truth: When lifting, most beginners tend to pick up the heaviest weight they can possibly lift and struggle to pump out several bad repetitions expecting to see results. It is imperative that good form (technique) comes before weight; you should be selecting the heaviest weight that you can lift with correct form for the prescribed number of repetitions. Trying to use weights that are too heavy with bad form is a recipe for disaster – you are at a high risk of injuring yourself, which will ensure you are out of the gym for an extended period of time. On top of that risk, if the weight is too heavy for your muscles you will end up using momentum to help – swinging or bouncing the weight on each repetition. When you begin to ‘cheat’ on repetitions by swinging or bouncing the weight, the tension is taken completely off the muscle, therefore, the muscle isn’t stimulated. No stimulation = no growth.

Myth: Sit-Ups Are The #1 Key To Shredded Abs Truth: Fat cannot be spot reduced. Everybody has a set of abdominal muscles – whether they are defined or not comes entirely down to your body fat level. The abdominal region will begin to become visible for males at around the 10% body fat mark. In order to have a completely ripped abdominal region with oblique and serratus definition you will need to have a single digit body fat reading. Training your abdominals will increase your overall core strength and will deepen the cuts between your abdominal muscles, BUT you will not get abs by doing sit ups or any other ab exercise – this is completely body fat related. Myth: Your Diet Should Contain Little To No Fat Truth: Dietary fat is essential to our bodies. Fats are linked to testosterone production and brain function as well. In fact, individuals that consume a larger amount of fat are less likely to develop depression. Fats are also known to regulate hormone levels as well as blood glucose and insulin responses. If you are struggling to gain weight, fats can play a major role in your diet as a gram of fat is comprised of nine calories (as opposed to the standard four calories found in both protein and carbohydrates). Fat can be used effectively to increase your overall caloric intake with ease. Instead of adding two cups of broccoli to your diet, throw in a tablespoon of organic peanut butter instead!

Myth: Rest Days Are For Suckers Truth: Rest days are for winners. If you’re smashing a WOD every single day, or multiple times a day in the case of the elite and addicted athletes! You’re not going to be allowing yourself time to sufficiently recover. Insufficient recovery leads to a number of different things, none of them being good! Decreased performance, mood swings, plateaus and sudden stalls in progress and increased susceptibility to injuries and strains. Ensure you are taking rest days as necessary along with performing active recovery on training days (such as contrast showers, foam rolling etc.)

The Keys To Progress Focus On Lifting Heavy! As mentioned in the above myths section you will not get bulky from lifting heavy, instead you will burn more calories and promote lean muscle strength gains. Perform Compound Movements (Forget Isolation) Instead of focusing on isolation exercises like tricep extensions and bicep curls for your arms perform major compound lifts such as squats, deadlifts and bench press. Each of these exercises targets a whole variety of muscle groups and will completely transform your physique. As you exert a lot more energy when performing these exercises you will also burn a substantial amount of additional calories. Lift In A Variety Of Rep Ranges Don’t limit yourself to a certain repetition range, mix it up from time to time and exercise to exercise, for example: 5 – 8, heavy weight 8 – 12, medium weight 15 – 20, light weight Variety Is The Spice Of Your WODs Over time our body adapts and finds a more efficient way to perform the exercises you routinely perform. It’s essential to mix up your workouts from time to time, this can be achieved by changing your number of sets and rep ranges, changing the order of your exercises or by switching in and out new exercises. Supplement As Necessary (But Don’t Go Overboard!) Don’t be afraid to supplement as necessary – multivitamins, whey protein and branch chain amino acids can be very beneficial and aid with breaking plateaus and increasing your endurance/recovery time.

Eat Adequate Calories (Based Upon Your Goals!) Do not starve yourself of nutrients or calories; eat a balanced diet of clean foods. Please refer to the ‘Nutrition’ chapter further in this book for greater detail. Understand & Implement Recovery Techniques After 5 day of training have at least 1 full rest day. I used to dismiss rest days, going from Monday to Friday with my 5 day split workout, then immediately restarting the cycle again on Saturday. Ensure you’re getting at least 1 rest day at the end of your cycle. Unable to train on the weekends? Take 2 rest days at the end of the week. Want to train on Sunday? Have 1 rest day mid-week and 1 rest day on the weekend.

Why The Assault Bike? The Big Benefits Of Air Bike Training Revealed…

Improves Aerobic Capacity They don’t call the air bike ‘satan’s tricycle’ and the ‘misery machine’ for nothing, the air bike will have you huffing and puffing like there’s no tomorrow. As the air bike does not have resistance settings like a rower, treadmill or spin bike there’s no way to beat the air bike… the harder you pedal the more resistance you’ll generate. The air bike will always win but your cardio capacity will vastly improve by regularly going to war with your assault air bike! This makes the bike a fantastic tool for boxers, runners and athletes of many different disciplines. Excellent For Athletes Recovering From An Injury The air bike promotes blood flow and movement of all limbs – when not pedalling flat out the air bike is excellent as a recovery tool or warm up. Builds Mental Toughness Pushing through the pain and into unchartered territory will become common practise for you each and every air bike workout. Endurance is 90% mental, your body WILL be able to complete those last few calories on the bike, your body WILL be able to crank the speed up that bit higher for the last 30 seconds on the bike… It’s only your mind that’ll tell you no. When we stop it’s because we’re mentally weak, our mind convinces us its time to take it easy, it’s time to slow down. As you build mental toughness you’ll start to ignore this voice – you’ll start building mental toughness which translate to improved performance and discipline both inside and outside of the gym.

No Gimmicks There’s no stupid technique, protocols or fads when it comes to the air bike. The air bike is an old school piece of training equipment that’s tough and has stood the test of time because it gets results. Provides A Great Baseline Cardio Workout Distance, speed, time, calories – there’s a huge number of different programming options and metrics that can be used when determining your air bike workout. 20 calories, 2000m, 20 seconds… many metrics, many workout options, many means of tracking progress. Low Impact (Easy On The Joints!) Unlike the treadmill there’s no impact whatsoever with the air bike! This makes the air bike fantastic for those that encounter issues with joint pain, strains and soreness. Sprinting up and down stairs or performing copious amounts of box jumps and jump rope every week will take its toll on your joints and ligaments due to the pressure and impact they’re subject to. The air bike does not put your body through any of this – you’re seated and driving through your arms and legs to move the air bike, no impact whatsoever making it a sustainable form of cardio that won’t subject you to the long list of issues associated with high volume high impact cardio options. Compact Can’t get to the gym? No worries – if you’ve got an air bike you can perform a workout anywhere! In the comfort of your own home, in a carpark… where ever.

Technique Is Easy To Grasp The air bike and rowing are often compared, don’t get me wrong – the C2 rower is a killer conditioning tool for endurance, toughness and cardio capacity but there’s one factor most don’t consider when comparing these two pieces of cardio equipment. That’s technique. It takes a lot of time, practise and coaching to dial in the correct rowing form. In the process lower back strains, shoulder injuries and decreased moral are all too common when attempting to grasp the technique of the rower. The air bike does not have that level of complexity associated with it when it comes to technique. It’s merely a matter of adjusting the seat, seating your desired workout on the LCD and pedalling your ass off!

Interpreting Cross Training Workouts Unlike a normal workout regime, in which you determine in advance the exercises and sets you are going to be doing in advance this hybrid form of training takes an entirely different approach and uses the ‘WOD’ system, which is an acronym for Workout of the Day. Various gyms and websites throughout the world issue their own WOD on a daily basis. The majority of athletes follow a 3/1 training schedule. This means you will partake in 3 consecutive workout days, followed by 1 rest day. This however, is only a recommendation – many advanced athletes choose to do 5/2 and a variety of other schedules to suit their end state goals and recovery time. Now let’s take a look at a WOD and analyse it.

WED 161126 Six rounds for time of: 20 cals air bike 125lb thruster, 12 reps Analysis: Wednesday 161126 – this workout was published on Wednesday, the 26th of November 2016. Six rounds for time of: 20 calories on the air bike, 125 pound thruster for 12 reps – this WOD consists of 2 exercises, a 20 calorie cycle and a 125b thruster, you are to complete 6 rounds of these exercises in the fastest time possible (use a timer to record so you can compare your score to others). The complete workout would look like this: Warm up (don’t forget to stretch and warm up before beginning, it is crucial to avoid injury)

Start timer 20 calories on the air bike 125lb thruster for 12 reps 20 calories on the air bike 125lb thruster for 12 reps 20 calories on the air bike 125lb thruster for 12 reps 20 calories on the air bike 125lb thruster for 12 reps 20 calories on the air bike 125lb thruster for 12 reps 20 calories on the air bike 125lb thruster for 12 reps Stop timer

Acronyms Before we get into the WODs themselves it is imperative you familiarise yourself with the following acronyms in order to read the workout of the day correctly (or use this page as a reference guide when reading the workout if necessary). 1RM: Your 1RM is your max lift for one rep AHAP: as heavy as possible AMRAP: As many rounds as possible ATG: Ass to Grass BP: Bench press Box: Another term used for gym BS: Back squat BW: Body weight Chipper: A WOD containing many different exercises and reps CLN: Clean C&J: Clean and jerk C2: Concept II rowing machine DL: Deadlift DOMS: Delayed onset muscle soreness DU: Double under EMOM: Every minute on the minute For Time: Timed workout, perform as quickly as possible and record score. FS: Front squat GHR(D): Glute ham raise (developer). Posterior chain exercise, similar to a back extension. Also, the device that allows for the proper performance of a Glute Ham Raise.

GHR(D) Situp: Situp performed on the GHR(D) bench. GPP: General physical preparedness, another word for fitness GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughout the day H2H: Hand to hand; refers to Jeff Martone's kettlebell "juggling" techniques HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up. HSQ: Hang squat (clean or snatch). Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position IF: Intermittent Fasting KB: Kettlebell KBS: Kettlebell swing KTE: Knees to elbows. MEBB: Maximum Effort Black box, term coined by Mike Rutherford. MetCon: Metabolic Conditioning workout MP: Military press MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support. OH: Overhead OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head. PC: Power clean Pd: Pood, weight measure for kettlebells PR: Personal record PP: Push press PSN: Power snatch

PU: Pull-ups or push ups depending on the context in WOD Rep: Repetition. One performance of an exercise. RM: Repetition maximum. ROM: Range of motion. Rx'd: As prescribed, without any adjustments. SDHP: Sumo deadlift high pull Set: A number of repetitions. e.g., 34sets of 8 reps, often seen as 4x8, means you do 8 reps, rest, repeat, rest, repeat, rest, repeat. SPP: Specific physical preparedness, aka skill training. SN: Snatch SQ: Squat SS: Starting Strength; Mark Rippetoe's great book on strength training basics Subbed: Substituted T2B: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat. Tabata: A form of interval training comprised of 20 seconds on, 10 seconds off repeated for 8 rounds. TGU: Turkish get-up The Girls: A series of benchmark workouts named after girls The Heroes: Brutal benchmark workouts in honour of fallen soldiers TnG: Touch and go, no pausing between reps WO: Workout WOD: Workout of the day WU: Warm up YBF: You'll Be Fine

Cross Training Base Exercises Clean A weight lift starting from the ground that requires using the upwards momentum of a deadlift, jump, and front squat to bring the weight up to the shoulders. Most commonly done with a barbell. Kettlebell Clean A clean using a kettlebell. Hang Clean A clean starting from the hanging position (standing upright, holding the barbell with straight arms &legs), instead of starting from the ground. Power Clean a clean without dropping into a full front squat to catch the weight. A minimal jump and dip of the body separates a power clean from a regular clean. Clean and Jerk a full clean, then jerk the barbell overhead after arriving at the shoulders. Triceps Dip Support yourself on shoulder-width handholds (usually parallel bars) with straight arms, bend the elbows to a 90-degree angle, and then straighten arms. Ring Dip a triceps dip on gymnastics rings. Jerk a lift starting from the shoulders & ending overhead, using the upward momentum of a hip thrust. Push Jerk Lifting the weight overhead in combination with two small dips in the knees to drive the weight upwards. Split Clean and Jerk a combination of the clean and the jerk, ending with a split foothold

position. Muscle Up A combination of a pull up to dip, which allows you to lift yourself up and over a handhold from a hanging position. Bar Muscle Up a muscle up using a pull-up bar. Ring Muscle Up a muscle up using the gymnastics rings. Pull Up Starting from a hanging position, using your upper body strength to pull your chin up and over your handhold. Front Lever Pull Up a pull up while holding your body in a horizontal line. Jumping pull Up Quick, small pull ups in which your feet return back to the ground after each jump. Kipping Pull Up a pull up using added momentum from a “kip”, which uses extension & flexion of the body to provide a “swing”. Weighted Pull up a pull up with a weight around your waist. Push Press pushing a weight from the shoulders to overhead in combination with a small dip in the knees. Shoulder Press pushing a weight from the shoulders to overhead, with no movement (no knee-dip) in the lower body. Kettlebell Press a shoulder press using a kettlebell, done one arm at a time.

Push-Ups From a plank position, lowering yourself to the ground and back up using your arms. Modified Push Up a push up with your knees on the ground, or with your hands on a raised surface (incline push up) Handstand Push Up From a handstand, bending your arms to lower your head to the ground, then back up. Squat most commonly meaning a back squat, with a barbell resting on the shoulders, bending at the knees and sinking into a sitting position, then straightening back up. Air Squat a full squat with no extra weight (barbell or dumbbells). Overhead Squat a squat while holding a weight overhead. Front Squat a squat with the barbell racked in the front, at shoulder level. Jumping Squats jumping upwards after rising from each squat. Pistol a one-legged squat that requires immense strength and balance. Snatch A lift that brings the weight from the ground up overhead while dropping into an overhead squat position, then rising out of the squat. Most commonly done with a barbell. Dumbbell snatch a snatch done with a pair of dumbbells.

Kettlebell snatch a snatch done with a kettlebell. Hang snatch a snatch with the weight starting from a hang. Ball slams lifting a weighted ball overhead, slamming it down, and picking it up immediately from the rebound. Bench press from a laying position on a bench, using your arms to raise and lower a barbell from the chest. Box jump Jump up and back down from a box (usually 20-24 inches high). Burpee Starting from a standing position, descend into a plank, do a chest-toground push up, then jump back up as high as you can & repeat. Dumbbell split lift pushing a pair of dumbbells overhead in combination with a jump into a split foothold. Deadlift a barbell lift starting from the ground, in which one engages the legs and core to lift the weight from the ground to a hang. Double under Two turns of the skipping rope per jump. Farmer’s Walk Grab two heavy plates or dumbbells (one in each hand) and walk as far as you can without dropping them. Handstand Push Ups Push-ups are pretty standard, but a handstand push up is extremely difficult. You must be able to push-press your own bodyweight before you can do a handstand push up. Click the link for handstand help.

Knees to elbows using your abdominal muscles to bring your knees to your elbows while in a hanging position. Kettlebell Swing swinging a Kettlebell through the range of motion from a hang to overhead. Rope Climb Climb up a rope. It’s helpful to learn the different foot-wraps for rope climbing, click on the link for instructions & tips. Thruster a barbell lift starting from shoulder height, in which one performs a front squat, then pushes the barbell overhead during the rise to standing position. Toes to Bar using your abdominal muscles to bring your toes to the bar from which you are hanging by your hands. Wall ball shot with a weighted ball, descend into a squat, and heave the ball upwards at the wall during the upwards movement of the squat, then catch the ball on the rebound. V-Up From a lying position, use your abs to bring your arms and legs up to meet in the middle.

Air Assault WODs

On the following pages you’ll find 80 air assault bike cross training workouts that’ll build your fitness, test your mental toughness, exercise your comradery and give you a sense of accomplishment and fulfilment upon completion.

Assault Bike WOD 1

21-15-9 (reps/calories) Calories on the assault bike Burpees (reps) Calories on the rower Assault Bike WOD 2 10 rounds for time 5 Power cleans 5 Burpees 5 Calories on the assault bike Assault Bike WOD 3 21 Calories on the assault bike 21 Air squats 21 Calories on the assault bike 60 Second rest period 15 Calories on the assault bike 15 Air squats 15 Calories on the assault bike 60 Second rest period 9 Calories on the assault bike 9 Air squats 9 Calories on the assault bike

Assault Bike WOD 4 Complete 4 miles on the assault bike Pause every 3 minutes to perform 5 squats, 5 sit-ups and 5 sit-ups Assault Bike WOD 5 For time 50 Calories on the assault bike 50 calories on the rower 40 Calories on the assault bike 40 Calories on the rower 30 Calories on the assault bike 30 calories on the rower 20 Calories on the assault bike 20 Calories on the rower 10 Calories on the assault bike 10 Calories on the rower

Assault Bike WOD 6 Complete 5 rounds 30 Calories on the assault bike 60 Second rest period 30 KB swings

Assault Bike WOD 7 4 Rounds for time 100 Calories on the assault bike 100 Calories on the rower 100m sprint 20 push-ups Assault Bike WOD 8 12 Rounds 1 Minute all out effort on the assault bike 1 Minute steady pace on the assault bike 1 Minute complete rest Assault Bike WOD 9 8 Rounds 10 seconds all out effort on the assault bike 20 Second rest period

Assault Bike WOD 10 5 minute steady pace on the assault bike 20 minutes of continuously alternating between

15 seconds all out effort on the assault bike 45 seconds low intensity on the assault bike

Assault Bike WOD 11 5 minute steady pace on the assault bike 25 minutes of continuously alternating between 10 seconds all out effort on the assault bike 50 seconds low intensity on the assault bike

Assault Bike WOD 12 10 Seconds all out effort on the assault bike followed by 50 seconds of low intensity 20 Seconds all out effort on the assault bike followed by 40 seconds of low intensity 30 Seconds all out effort on the assault bike followed by 30 seconds of low intensity 40 Seconds all out effort on the assault bike followed by 20 seconds of low intensity 50 Seconds all out effort on the assault bike followed by 10 seconds of low intensity 40 Seconds all out effort on the assault bike followed by 20 seconds of low intensity 30 Seconds all out effort on the assault bike followed by 30 seconds of low intensity 20 Seconds all out effort on the assault bike followed by 40 seconds of low intensity

10 Seconds all out effort on the assault bike followed by 50 seconds of low intensity

Assault Bike WOD 13 Alternate until you’ve reached 150 calories total 5 calories using only arms 5 calories using only legs Finish with 20 burpees Assault Bike WOD 14 50 Calories on the assault bike (arms only) 50 Calories on the assault bike (legs only) 100 Calories on the assault bike (utilize arms and legs)

Assault Bike WOD 15 12 Burpees 12 Calories on the assault bike 11 Burpees 11 Calories on the assault bike 10 Burpees 10 Calories on the assault bike 9 Burpees 9 Calories on the assault bike 8 Burpees 8 Calories on the assault bike 7 Burpees 7 Calories on the assault bike 6 Burpees 6 Calories on the assault bike 5 Burpees 5 Calories on the assault bike 4 Burpees 4 Calories on the assault bike 3 Burpees

3 Calories on the assault bike 2 Burpees 2 Calories on the assault bike 1 Burpee 1 Calorie on the assault bike Assault Bike WOD 16 12 Calories on the assault bike 12 Calories on the assault (legs only) 12 Calories on the assault bike 12 Calories on the assault bike (legs only) 12 Calories on the assault bike (arms only) 12 Calories on the assault bike 12 Calories on the assault bike (arms only)

Assault Bike WOD 17 300 Calories on the assault bike Stop every minute and perform 3 burpees

Assault Bike WOD 18

120 Calories on the assault bike 120 Air squats 1200m Row

Assault Bike WOD 19 50 Calories on the assault bike 50 seconds rest 40 Calories on the assault bike 40 seconds rest 30 Calories on the assault bike 30 seconds rest 20 Calories on the assault bike 20 seconds rest 10 Calories on the assault bike 10 seconds rest

Assault Bike WOD 20 21 Calories on the assault bike 21 walking lunges (this is your recovery time)

15 Calories on the assault bike 15 walking lunges (this is your recovery time) 9 Calories on the assault bike 9 walking lunges (this is your recovery time) 9 Calories on the assault bike 9 walking lunges (this is your recovery time) 15 Calories on the assault bike 15 walking lunges (this is your recovery time)

21 Calories on the assault bike 21 walking lunges (this is your recovery time)

Assault Bike WOD 21 AMRAP in 21 minutes 10 Pull-ups 10 Calories on the assault bike 10 Dips 10 Calories on the assault bike 10 Push-ups

10 Calories on the assault bike

Assault Bike WOD 22 6 rounds for time 20 Calories on the assault bike 20 air squats

Assault Bike WOD 23 300 Calories on the assault bike comprised of: 20 seconds all out effort 40 seconds low intensity Assault Bike WOD 24 10 rounds for time 20 Calories on the assault bike 100m sprint on the treadmill Assault Bike WOD 25 80 Calories on the assault bike 80 second rest period 40 Calories on the assault bike 40 second rest period 20 Calories on the assault bike

Assault Bike WOD 26 4 rounds for time 50 calories on the air bike 50 burpees 50 calories on the rower 50 air squats

Assault Bike WOD 27 30 rounds for time 30 seconds on the air bike 30 seconds on the rower

Assault Bike WOD 28 For time 5000m row 500 Calories on the assault bike 5000m run on the treadmill 50 T2B

Assault Bike WOD 29 4 Rounds for time 40 DU 40 Calories on the air bike 40 Pull-ups 4 Burpees 40 Sit-ups 4 Burpees 40 Push-ups 4 Burpees

Assault Bike WOD 30 EMOM for 20 minutes 10 Seconds on the assault bike 2 Burpees Assault Bike WOD 31 1 Mile on the assault bike 20 KB swings 20 Burpees 20 Pull-ups 1 Mile on the assault bike

Assault Bike WOD 32 10 Rounds for time 30 Calories on the air assault bike 10 T2B 30 Seconds rest between rounds Assault Bike WOD 33 60 Minutes on the air assault bike Stop every 6 minutes and perform: 6 Push-ups

6 Sit-ups 6 Air squats Assault Bike WOD 34 3 Rounds for time 9 Deadlifts 15 T2b 21 Front squats 21 Calories on the air bike 30 Seconds rest 15 Calories on the air bike 30 seconds rest 9 Calories on the air bike Assault Bike WOD 35 21 Rounds 10 Seconds all out effort on the air assault bike 20 Mountain climbers (slow pace, this is your rest) Assault Bike WOD 36 4 Rounds for time 40 Calories on the air assault bike 10 Burpees 10 Pull-ups Assault Bike WOD 37

AMRAP in 12 minutes 12 Calories on the air assault bike 12 Burpees

Assault Bike WOD 38 2 Rounds for time 20 Pull-ups 20 Calories on the rower 5 Deadlifts 20 Calories on the air assault bike 10 TGU Assault Bike WOD 39 For time 21-15-9 KB Clean & Press Calories on the air assault bike Assault Bike WOD 40 5 Rounds for time 5 Squats 20 T2B 25 calories on the air assault bike Assault Bike WOD 41 AMRAP in 20 minutes 8 hanging power cleans 20 Calories on the air assault bike 200m sprint 12 wall ball shots

Assault Bike WOD 42 7 rounds for time 10 wall ball shots 5 burpees 10 Calories on the air assault bike 12 wall ball shots 6 burpees 12 Calories on the air assault bike

Assault Bike WOD 43 AMRAP in 10 minutes 5 Calories on the air assault bike 3 HSPU 1 power clean

Assault Bike WOD 44 8 rounds for time 5 push-ups 5 pull-ups

10 Calories on the air assault bike

Assault Bike WOD 45 AMRAP in 25 minutes 5 power cleans 15 Calories on the air assault bike 10 T2B 15 Calories on the air assault bike

Assault Bike WOD 46 3 rounds for time 150 wall ball shots 75 DU 30 pull-ups

Assault Bike WOD 47 For time 50 Calories on the air assault bike 50 box jumps 50 pull-ups

50 KB swings 50 walking lunges 50 toes to bar 50 clean and press 50 Calories on the air assault bike

Assault Bike WOD 48 For time 120 wall ball shots 120 Calories on the air assault bike 120 med ball slams Assault Bike WOD 49 AMRAP in 12 minutes 21-15-9 Wall Ball Shots Push-ups Burpees Calories on the air assault bike

Assault Bike WOD 50 10 rounds for time 5 pull-ups

10 wall ball shots 5 push-ups 10 Calories on the air assault bike

Assault Bike WOD 51 AMRAP in 5 minutes 2 wall ball shots 4 HSPU 6 Seconds all out effort on the air assault bike

Assault Bike WOD 52 6 rounds for time 21 power cleans 15 burpees 9 wall ball shots 50 Calories on the air assault bike Assault Bike WOD 53 2 rounds for time 20 DU

20 wall ball shots 10 jumping Jacks 40 Calories on the air assault bike Assault Bike WOD 54 4 rounds 20 KB swings 20 Calories on the air assault bike 20 med ball slams Assault Bike WOD 55 4 rounds for time 30 wall ball shots 30 power snatches 30 Calories on the air assault bike Assault Bike WOD 56 21-15-9-5-3-1 Wall ball shots Burpees Calories on the air assault bike Thrusters Med ball slams

Assault Bike WOD 57 5 rounds for time 21 Calories on the air assault bike 21 pistol squats 21 push-ups 21 Calories on the air assault bike 21 T2B

Assault Bike WOD 58 3 rounds 10 clean and jerk 5 Calories on the air assault bike

Assault Bike WOD 59 6 rounds 10 KB renegade rows 20 Calories on the air assault bike 50m farmers carry

Assault Bike WOD 60 For time 100 KB renegade rows

150 Calories on the air assault bike 200 pull-ups 250 med ball slams Assault Bike WOD 61 6 rounds 20 KB swing 100 Calories on the assault bike 20 burpees 100 Calories on the assault bike

Assault Bike WOD 62 5 rounds 5 hang power cleans 500m on the air assault bike 50m bear crawl

Assault Bike WOD 63 For time 50 Calories on the assault bike Sprint 100m 40 Calories on the assault bike Sprint 100m 30 Calories on the assault bike

Sprint 100m 20 Calories on the assault bike Sprint 100m Assault Bike WOD 64 7 rounds 7 thrusters 70 Calories on the assault bike 7 pull-ups

Assault Bike WOD 65 5 rounds 15 KB swing 15 Double KB snatch 15 Calories on the assault bike Assault Bike WOD 66 10 rounds 100m sprint 10 pull-ups 10 burpees 100m sprint

Assault Bike WOD 67 5 rounds Sprint 100m 18 walking lunges (9 per leg) 9 burpees Assault Bike WOD 68 8 rounds Sprint 100m 8x KB swings (72#) 5x Pull-ups, strict Assault Bike WOD 69 4 rounds 20 pull-ups 20 push-ups 50m sprint 20 KB swings 20 deadlifts

Assault Bike WOD 70 For time Row 100 calories

Sprint 100m Row 100 calories Sprint 100m Row 100 calories Sprint 100m Row 100 calories Sprint 100m Row 100 calories Sprint 100m

Assault Bike WOD 71 AMRAP in 15 minutes 20 burpees 100m sprint 15 pull-ups 50m sprint

Assault Bike WOD 72 10 rounds for time 5 Burpees 5 seconds all out effort on the assault bike 5 Pull-ups 5m Farmers carry Assault Bike WOD 73 For time 21 calories on the assault bike 15 pull-ups 9 burpees Assault Bike WOD 74 EMOM for 25 minutes 5 seconds all out effort on the assault bike 5 Push-ups Assault Bike WOD 75 EMOM for 21 minutes 5 seconds all out effort on the assault bike 2 Burpee pull-ups

Assault Bike WOD 76 5 Rounds for time 100m sprint 10 calories on the assault bike 10 jumping jacks 40 mountain climbers Assault Bike WOD 77 AMRAP in 15 minutes 5 Burpee pull-ups 5 T2B 10 calories on the assault bike 10 ankle biters Assault Bike WOD 78 For time 1000m on the assault bike stopping every 100m to perform 10 burpees

Assault Bike WOD 79 2 Rounds For time 400m run 40 Calories on the assault bike

40 T2B 40 seconds all out effort on the assault bike

Assault Bike WOD 80 For time 10 Calories on the assault bike 100m run 20 Calories on the assault bike 200m run 30 Calories on the assault bike 300m run 40 Calories on the assault bike 400m run 50 Calories on the assault bike 500m run 10 Calories on the assault bike 100m run 20 Calories on the assault bike 200m run 30 Calories on the assault bike 300m run 40 Calories on the assault bike 400m run 50 Calories on the assault bike

500m run

Conclusion I hope you enjoy the plethora of workouts the Assault Bike WOD Bible! 80 Air Assault Bike Workouts From Hell That'll Build Strength, Speed & Endurance has to offer you! By following these workouts on a regular basis you’ll develop not only a strong, flexible, functionally fit body that’ll be ready to tackle any situation life throws at it but also an unbreakable mindset and confidence to match. Whether you’re looking to get a competitive advantage in your sport or just to increase your mobility, strength and health these workouts are the answer. I hope you enjoyed reading this book as much as I enjoyed writing it.

P.S