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              <span class="initials">DEC 12</span>
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              <a data-turbo-action="advance" class="post-title" href="/assault-bike-assault-2024-12-12">Assault Bike Assault // Thursday - 2024.12.12</a>
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              <a href="/workout_structures/for_time">For Time</a>
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              <a href="/movement_types/weightlifting">Weightlifting</a>
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              <a href="/equipment/assault_bike">Assault Bike</a>
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  <p><strong>For Time:</strong></p><br><ul>
<li>50 Calorie Assault Bike</li>
<li>30 Thrusters (95/65)</li>
<li>40 Calorie Assault Bike</li>
<li>20 Hang Power Cleans (115/75)</li>
<li>30 Calorie Assault Bike</li>
<li>10 Shoulder to Overhead (135/95)</li>
</ul><br><p><strong>Time Cap:</strong> 20 Minutes</p><br><p><strong>Instructions:</strong> This workout is designed to test your endurance and strength on the Assault Bike and with weightlifting movements. Push yourself on the bike and aim to complete the barbell movements unbroken or with minimal breaks. Adjust the weights as needed to maintain intensity throughout the workout.</p>
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