1/23 “Saturday”


1/23 “Saturday”

Why We Use The Assault Air Bike
Written by Invictus Intern Ben Middleton

In CrossFit, cardio-based exercises can include running, swimming, rowing, and now…. the Assault Air Bike! What’s so special about the Assault Air Bike?

The Assault Air Bike is a great ‘default to’ exercise. If running or rowing is currently something you are unable to do due to injury, the Assault Air Bike is a great way to modify that movement in your workout.  If you have a rolled ankle or a quad or hip flexor strain, the Assault Air Bike provides a good option for exercising safely. It could potentially be a great tool for rehabilitation as it provides safe movement with no impact. It also allows the area of the injury to move and provide blood flow to the area to aid in recovery.

The Assault Air Bike is also great for metabolic conditioning, as it can help break through plateaus in your training. If your aerobic capacity is not feeling as if it has improved, the Assault Air Bike is a great way to incorporate interval training to build your aerobic capacity without losing strength and muscle mass [1][2].

The Assault Air Bike can also enhance your mindset. If you have ever used the Assault Air Bike at high intensity, I am sure you would agree that it is not easy. The Assault Air Bike is a great test of mental toughness and how to sustain a positive mindset through pain.

Try the following workout to building aerobic capacity and mental toughness:

For 10 sets:
:30 seconds on, full speed
:30 seconds off

The thirty seconds of work will seem like 60 seconds and the thirty seconds of rest will seem like ten!

The Assault Air Bike provides active recovery benefits as well. If your rest days consist of sitting around with no mobilizing, odds are that your recovery is probably not fantastic. Of course, mobilization can benefit your recovery if it includes smashing or rolling out sore spots, but increasing blood flow to different areas of  the body can also benefit your recovery. You can get the blood flowing by going for a walk or even a ‘light’ row, but the Assault Air Bike can be another great tool for recovery. I’m not encouraging you to hop on and bike at a particularly high intensity; just pick a moderate pace that will get your heart rate going for at least ten minutes.

Of course, feel free to use the Assault Air Bike when you are in the gym, either as a warm up if you are early to class, or just to find out how the bike feels. If you do have an injury that you are currently rehabbing and you are still attending classes, the Assault Air Bike can be a great solution for you to replace any movements that you are currently unable to do. Of course, as always, confirm this with your coach first!

[1] Quantum Strength and Power Training (Gaining The Winning Edge) (1996).
[2] O’Shea, John P., Bicycle Interval Training for Cardiovascular Fitness. The Physician & SportsMedicine 10:156-162, October, 1982.

TnG Power Snatch, Double unders (x2 singles)

Partner WOD
KB Swings (70/55) (switch every 5 reps), Pushups (switch every 5 reps), Situps, Wall Sits


+++Grass Fed and Finished Beef, Whole Chickens, and local eggs for sale. Cash only, must be paid to Tyler before order day. Order to be placed on Monday, Jan 25th. Order to come on Friday, January 29th. Your order MUST be picked up that Friday. If you can’t pick it up, have a friend pick it up for you. https://www.badgercrossfit.com/food-order/