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 
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.
Minute 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
Conclusion
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
