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The Machine You Love To Hate

A love / hate relationship, the assault bike is one of the best tools in the gym!

A few benefits:


-Other than rowing and running, the assault bike is another great option to increase your aerobic capacity

-Plus, it’s low impact so it puts less stress on your joints (THIS DOESN'T MEAN YOU DON'T HAVE TO RUN. You should bike in ADDITION to running)

-Building your engine will transfer over to both your workouts and those three flights of stairs you have at work each day

-Start with 1-2 workouts a week in addition to our current programming


-We all can agree that building mental toughness is a huge part of CrossFit

-Hit some interval training on the assault bike and learn how to push through and embrace the pain

-The more often you do this, the better you will get. You will 100% notice a transfer over to your training

-Stay positive and always finish the workout regardless of if it goes to plan or not


-This is a different use for the bike than either of the above approaches

-It’s a great option to get the blood flowing and get moving without taxing your body

-Ride for at least 10:00 at an easy pace. You should be able to keep a conversation the entire time without getting out of breath.

How to fit yourself properly for the bike:

There's been many times I've walked in the gym and see the bike setting on 1. I am arguably the shortest person in the gym and I ride with the 3 showing.

Sit on the bike and extend your leg with mid foot on the pedal. Your leg should be fully extended in this position. This is the proper height for you to ride at. Note my foot is directly under my hip here.

Now, when you go to cycle all you are going to do is move your foot so your forefoot is on the pedal. There should be a slight bend in your knee. This is the part of your foot that should be on the bike when you are riding. You are now all set!

There are TONS of different workouts you can do on the bike. Here's a few to incorporate!

Interval Workouts:

Every 3:00 for 18:00 (6 sets)

30/20 Cal Sprint

EMOM - 10

:30 Max Calories

:30 Rest

Every 2:00 for 24:00 (12 sets) :30 Sprit

Note calories achieved in each set

Mindset Workouts:

1:00 Max Calories

"Death by Assault Bike"

Minute 1 = 1 Calorie

Minute 2 = 2 Calories

...etc until you cannot hit the number of Cals within the minute

EMOM - 10

:30 Max Calories

:30 Rest

Recovery Workouts:

10:00-20:00 Steady Pace - be able to keep a conversation the entire time

10:00 "Legs Only"

12:00 -

1:00 on - this pace should be moderate, not a sprint

2:00 off - nice and easy, just to keep moving

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