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              <span class="initials">APR 30</span>
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              <a data-turbo-action="advance" class="post-title" href="/assault-bike-assault-2025-04-30">Assault Bike Assault // Wednesday - 2025.04.30</a>
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              <a href="/workout_structures/amrap">AMRAP</a>
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              <a href="/movement_types/strength">Strength</a>
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              <a href="/equipment/assault_bike">Assault Bike</a>
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  <p><strong>AMRAP in 15 minutes:</strong></p><br><ul>
<li>15 Assault Bike Calories</li>
<li>10 Deadlifts (225/155 lbs)</li>
<li>15 Box Jumps (24/20 inches)</li>
</ul><br><p><strong>Instructions:</strong> Complete as many rounds and reps as possible in 15 minutes. Make sure to maintain good form on the deadlifts and focus on explosive power on the box jumps. Adjust the weight and height of the box as needed for your fitness level.</p>
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