Conditioningcompound
ASSAULT BIKE
Assault bike — fan-resistance bike with moving arms. Full body cardiovascular conditioning.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Adjust the seat for near-full leg extension at the bottom.
- 2
Grip the handles. Feet strapped to the pedals.
- 3
Drive with legs and push/pull the handles simultaneously.
- 4
Maintain an upright torso.
- 5
Resistance scales with effort.
THE STANDARD
Consistent output. Arms and legs working together. Complete the prescribed calories, distance, or time.
COACHING CUES
Arms and legs togetherUpright torsoPace yourself
COMMON MISTAKES
Starting too fast.
Using only legs.
Hunching forward.
SCALING / SUBSTITUTIONS
Reduce time or calories.
Legs-only intervals.
300WOD APPLICATION
The assault bike is used as a full-body cardiovascular conditioning tool across Foundation, Hoplite, and Elite.
RELATED EXERCISES
MOVEMENT DETAILS
Movement Category
ConditioningMovement Type
compoundEquipment
Air Bike
Primary Muscles
QuadricepsGlutesHamstrings
Secondary Muscles
ChestAnterior DeltoidsTricepsAbs / Core
Standards
Foundation
Hoplite
Elite
Spartan