JUL 13

Assault Bike Blitz // Sunday - 2025.07.13

Rounds-for-Time Cardio Assault Bike

For Time:


  • 50/40 Calorie Assault Bike
  • 40 Box Jumps
  • 30 Toes-to-Bar
  • 20 Handstand Push-ups
  • 10 Burpee Box Jump Overs

Time Cap: 12 Minutes


Instructions: Complete each movement in order, moving as quickly as possible. The Assault Bike should be a sprint effort, followed by explosive movements with the Box Jumps and Burpee Box Jump Overs. Focus on maintaining good form throughout the Toes-to-Bar and Handstand Push-ups. Push yourself to finish under the time cap!