Everybody…and I mean everybody has a “love-hate” relationship with the Concept2 rower.
The same could be said about the Assault Bike and/or Echo Bike…although this relationship leans a lot more towards pure hate.
…but the Concept2 Bike Erg…that’s where things get tricky.
For whatever reason, it is pretty much the black sheep of the CrossFit cardio machines (yes, even more so than the Concept2 Ski Erg!). So much so that there are a lot of videos like this one that are around to answer the most basic questions about it:
…but videos like that are for newbs…not fledgling Tour De France cyclists like you.
If you willingly clicked on this post, you know all about what the Bike Erg is capable of (you did click on a “best Bike Erg workouts” article, after all)…and want to push things a bit further. Lucky for you, our topic of discussion today happens to be…
Table of Contents
The Top 9 Best Bike Erg Workouts
We have a good mix of Bike Erg workouts in this short, but comprehensive list. WODs where the bike is the focus and WODs where the bike is the accessory movement. Throwdown WODs, Hero WODs, Sentinel Training WODs…every kind of Bike Erg workout you might want.
Let’s get started!
2024 Belgrade Games WOD 1
This one could just as easily have been included in the 200+ CrossFit Machine Workouts ebook and is one of the rare WODs to include 3 Concept2 machines.
…and double-unders…a lot of double-unders.
Some would argue that this is more of a test pure fitness as opposed to a “pure” Bike Erg WOD. With that being said, this is definitely one of those workouts where, due to its placement in the WOD, you can’t win it on the bike…but you can definitely lose it…
BNCP
A ~2000-meter bike interval doesn’t take as long as you may think (for most people, the 3:45-4:30 range is appropriate). This is just enough time to make yourself crazy thinking about the low-volume, high-intensity barbell movements that follow…
…and we all know how 20-minute AMRAPs go (speaking for myself, at least, I’m usually ready to be done by minute 4).
I Know You’ve Got 5 Minutes
Good news: you have at most, 5 minutes of pain.
Bad news: if you want to finish, you have 45 heavy d-balls (sandbags work here, too) and Bike Erg sprints.
I promise I won’t hold it against you if you don’t finish this one!
AMRAP 4 Autism 2019
