People hate the Assault Bike. They just do. But if you want to build an engine you have to get use to doing monostructural movements like running, rowing and/or the assault bike. Even though the most people view the Assault Bike as the devil’s torture device, if you make Assault Bike workouts or intervals a regular part of your training, you will build up your engine (or cardiovascular endurance) and subsequently last longer on workouts, even ones that don’t include the Assault Bike.
CrossFit Invictus has a great blog called, “WHY WE USE THE ASSAULT AIR BIKE“, explaining the benefits of including the Assault Bike in your training.
Here are some links to sample Assault Bike WODs:
- 15 Assault Bike WODs That’ll Build Your Cardio Conditioning And Intestinal Fortitude! (Ignore Limits)
- 7 Engine Building Assault Bike Workouts for Crossfitters (Box Rox)
- “DEATH BY ASSAULT” Assault Bike WODs (WODWELL)
- TOMI K. Assault Bike WOD (WODCONNECT)