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              <span class="initials">MAR 8</span>
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              <a data-turbo-action="advance" class="post-title" href="/assault-bike-assault-2026-03-08">Assault Bike Assault // Sunday - 2026.03.08</a>
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              <a href="/workout_structures/tabata">Tabata</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>Tabata:</strong></p><br><ul>
<li>8 rounds of:<br><ul>
<li>20 seconds of max effort Assault Bike</li>
<li>10 seconds rest</li>
</ul></li>
</ul><br><p><strong>Strength Portion:</strong></p><br><ul>
<li>5 sets of:<br><ul>
<li>5 Back Squats</li>
<li>10 Russian Kettlebell Swings</li>
</ul></li>
</ul><br><p><strong>Assault Bike:</strong> Adjust the resistance level to challenge yourself.<br>
<strong>Back Squats:</strong> Use a challenging weight that allows you to complete all reps with good form.<br>
<strong>Russian Kettlebell Swings:</strong> Use a weight that is challenging but allows you to maintain proper technique.<br>
<strong>Rest:</strong> Rest as needed between sets to maintain intensity.</p>
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