NOV 3

Aerobic Assault // Monday - 2025.11.03

For Time Skill Assault Bike

For Time:


  • 50/40 Calorie Assault Bike
  • 50 Double Unders
  • 40/30 Calorie Assault Bike
  • 40 Double Unders
  • 30/20 Calorie Assault Bike
  • 30 Double Unders
  • 20/10 Calorie Assault Bike
  • 20 Double Unders
  • 10/5 Calorie Assault Bike
  • 10 Double Unders

Skill: Double Unders


Time Cap: 15 Minutes


Notes: This workout is designed to test your pacing on the Assault Bike while also challenging your double under proficiency. Focus on smooth, consistent pacing on the bike and stay relaxed during the double unders to minimize fatigue.