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              <span class="initials">MAY 1</span>
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              <a data-turbo-action="advance" class="post-title" href="/assault-bike-blast-2026-05-01">Assault Bike Blast // Friday - 2026.05.01</a>
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              <a href="/workout_structures/amrap">AMRAP</a>
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              <a href="/movement_types/cardio">Cardio</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>15/12 Calorie Assault Bike</li>
<li>10 Burpees</li>
<li>15 Box Jumps</li>
</ul><br><p><strong>Instructions:</strong><br>
Complete as many rounds as possible in 15 minutes of 15 calories on the Assault Bike, 10 burpees, and 15 box jumps. Adjust the intensity on the Assault Bike to maintain a consistent pace throughout the workout. Make sure to focus on proper form for the burpees and box jumps to prevent injury.</p>
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