Selter, P - Assault Bike WOD Bible! - 80 Air Assault Bike Workouts From Hell That'Ll Build Strength, Speed & Endurance (2016)

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
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-to-
ground 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 Air squats
60 Second rest period
15 Air squats
9 Air squats
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 rower
40 Calories on the rower
Assault Bike WOD 6

Complete 5 rounds
30 KB swings
Assault Bike WOD 7
4 Rounds for time
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
Assault Bike WOD 10

5 minute steady pace on the assault bike
20 minutes of continuously alternating between
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
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
intensity
intensity
intensity
intensity
intensity
intensity
intensity
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
11 Burpees
10 Burpees
9 Burpees
8 Burpees
7 Burpees
6 Burpees
5 Burpees
4 Burpees
3 Burpees
2 Burpees
1 Burpee
1 Calorie on the assault bike
Assault Bike WOD 16

12 Calories on the assault (legs only)
12 Calories on the assault bike (legs only)
Assault Bike WOD 17

Stop every minute and perform 3 burpees
Assault Bike WOD 18

120 Air squats
1200m Row
Assault Bike WOD 19

50 seconds rest
40 seconds rest
30 seconds rest
20 seconds rest
10 seconds rest
Assault Bike WOD 20

21 walking lunges (this is your recovery time)

Assault Bike WOD 21

AMRAP in 21 minutes
10 Pull-ups
10 Dips
10 Push-ups
Assault Bike WOD 22

6 rounds for time
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
100m sprint on the treadmill
Assault Bike WOD 25

80 second rest period
40 second rest period
Assault Bike WOD 26
4 rounds for time
50 burpees
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
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
30 Seconds rest
30 seconds rest
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
10 Burpees
10 Pull-ups
Assault Bike WOD 37

AMRAP in 12 minutes
12 Burpees
Assault Bike WOD 38

2 Rounds for time
20 Pull-ups
5 Deadlifts
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
200m sprint
12 wall ball shots
Assault Bike WOD 42
7 rounds for time
10 wall ball shots
5 burpees
12 wall ball shots
6 burpees
Assault Bike WOD 43

AMRAP in 10 minutes
3 HSPU
1 power clean
Assault Bike WOD 44

8 rounds for time
5 push-ups
5 pull-ups
Assault Bike WOD 45

AMRAP in 25 minutes
5 power cleans
10 T2B
Assault Bike WOD 46

3 rounds for time
150 wall ball shots
75 DU
30 pull-ups
Assault Bike WOD 47

For time
50 box jumps
50 pull-ups
50 KB swings
50 walking lunges
50 toes to bar
50 clean and press
Assault Bike WOD 48

For time
120 wall ball shots
120 med ball slams
Assault Bike WOD 49

AMRAP in 12 minutes
21-15-9
Wall Ball Shots
Push-ups
Burpees
Assault Bike WOD 50

10 rounds for time
5 pull-ups
10 wall ball shots
5 push-ups
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
Assault Bike WOD 53

2 rounds for time
20 DU
20 wall ball shots
10 jumping Jacks
Assault Bike WOD 54

4 rounds
20 KB swings
20 med ball slams
Assault Bike WOD 55

4 rounds for time
30 wall ball shots
30 power snatches
Assault Bike WOD 56

21-15-9-5-3-1
Wall ball shots
Burpees
Thrusters
Med ball slams
Assault Bike WOD 57
5 rounds for time
21 pistol squats
21 push-ups
21 T2B
Assault Bike WOD 58

3 rounds
10 clean and jerk
Assault Bike WOD 59

6 rounds
10 KB renegade rows
50m farmers carry
Assault Bike WOD 60

For time
100 KB renegade rows
200 pull-ups
250 med ball slams
Assault Bike WOD 61
6 rounds
20 KB swing
20 burpees
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
Sprint 100m
Sprint 100m
Sprint 100m
Sprint 100m
Assault Bike WOD 64

7 rounds
7 thrusters
7 pull-ups
Assault Bike WOD 65

5 rounds
15 KB swing
15 Double KB snatch
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 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 Push-ups
Assault Bike WOD 75

EMOM for 21 minutes
2 Burpee pull-ups
Assault Bike WOD 76
5 Rounds for time
100m sprint
10 jumping jacks
40 mountain climbers
Assault Bike WOD 77

AMRAP in 15 minutes
5 Burpee pull-ups
5 T2B
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 T2B
Assault Bike WOD 80

For time
100m run
200m run
300m run
400m run
500m run
100m run
200m run
300m run
400m run
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

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What are some common training myths discussed in the document?

What are some common training myths discussed in the document?

What are the benefits of air bike training according to the document?

What are the benefits of air bike training according to the document?

Father,

Be with us as we work that we may do our best. Help us to be encouraging

All rights reserved.

The information provided in this book is designed to provide helpful

I recommend consulting a doctor to assess and/or identify any health related

Supplement As Necessary (But Don’t Go Overboard!)

Don’t be afraid to supplement as necessary – multivitamins, whey protein

Do not starve yourself of nutrients or calories; eat a balanced diet of clean

Unlike a normal workout regime, in which you determine in advance the

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

Before we get into the WODs themselves it is imperative you familiarise

Assault Bike WOD 2

10 rounds for time

Assault Bike WOD 3

Assault Bike WOD 5

Assault Bike WOD 6

30 Calories on the assault bike

60 Second rest period

100 Calories on the assault bike

100 Calories on the rower

Assault Bike WOD 8

1 Minute all out effort on the assault bike

1 Minute steady pace on the assault bike

Assault Bike WOD 9

Assault Bike WOD 10

Assault Bike WOD 11

Assault Bike WOD 12

Assault Bike WOD 13

Assault Bike WOD 14

50 Calories on the assault bike (legs only)

100 Calories on the assault bike (utilize arms and legs)

Assault Bike WOD 16

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

Stop every minute and perform 3 burpees

Assault Bike WOD 18

120 Air squats

Assault Bike WOD 19

40 Calories on the assault bike