7 Insane Assault Bike Workouts for Rugby

Assault Bikes give you a great full body workout and thanks to CrossFit are becoming more popular and are popping up in most gyms. Here we provide you with 7 workouts to improve your fitness for rugby!

Rugby Fitness: 7 Insane Assault Bike Workouts

Pyramid Intervals

Here you build up to a 50 sec sprint and then work back down. Simple but effective!

Minute 1: 10 sec sprint, 50 sec rest assault-bike
Minute 2: 20 sec sprint, 40 sec rest 
Minute 3: 30 sec sprint, 30 sec rest 
Minutes 4: 40 sec sprint, 20 sec rest 
Minute 5: 50 sec sprint, 10 sec rest 
Minute 6: 40 sec sprint, 20 sec rest 
Minute 7: 30 sec sprint, 30 sec rest 
Minute 8: 20 sec sprint, 40 sec rest 
Minute 9: 10 sec sprint, 50 sec rest

Death By Assault Bike EMOM

Don’t ask why it’s called “death by” until you’ve tried it!

Every minute on the minute Assault Bike

Minute 1: 2 Calories

Minute 2: 4 Calories

Minute 3: 6 Calories

Continue until you can’t get the allotted calories in the minute!

Chase The Calories

Nice little workout but can be horrible if you start from 5 and work up!!

For Time:

30-25-20-15-10-5 Calories

1:1 Work to Rest

For More Workout Ideas Checkout The Rugby Renegade WOD Bible

6 min HIIT Finisher

A great quick finisher to throw at the end of a workout.

assault bike workout 3Minute 1: 55s Moderate 5s Sprint

Minute 2: 54s Moderate 6s Sprint

Minute 3: 53s Moderate 7s Sprint

Minute 4: 52s Moderate 8s Sprint

Minute 5: 51s Moderate 9s Sprint

Minute 6: 50s Moderate 10s Sprint

1min Max Cals

Here’s a longer tough aerobic session worth a try!

1min On : 2min Off

Aim for max calories each minute.

x 7 Sets Total

Assault Bike Tabata

You’re probably no stranger to tabata workouts and the assault bike is a great option for such sessions and most bikes have it preprogrammed too!

20s Work : 10s Rest

x 8 Reps

Push Pull

This is worth a try if you’re not playing on a Saturday and you want to look good for the weekend!!

10 Rounds For Time of:

10 Calories Assault Bike

10 Push Ups


Assault Bikes are an excellent tool to help you get fitter for rugby. Give these workouts a go and let us know how you get on! #BuildingMachines

Want to become the machine you were meant to be?

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