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              <span class="initials">NOV 29</span>
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              <a data-turbo-action="advance" class="post-title" href="/assault-bike-blitz-2024-11-29">Assault Bike Blitz // Friday - 2024.11.29</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 lbs)</li>
<li>40 Calorie Assault Bike</li>
<li>20 Hang Power Cleans (115/75 lbs)</li>
<li>30 Calorie Assault Bike</li>
<li>10 Deadlifts (135/95 lbs)</li>
</ul><br><p><strong>Time Cap:</strong> 12 Minutes</p><br><p><strong>Instructions:</strong> This workout is designed to push your cardiovascular endurance with the Assault Bike, while also incorporating weightlifting movements. Pace yourself on the bike to have enough energy to tackle the thrusters, hang power cleans, and deadlifts efficiently. Make sure to scale the weights appropriately to maintain good form throughout the workout.</p>
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