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Atlanta Pre Race Workout

by Racer X Virtual Trainer


Get fired up for tonight's supercross in Atlanta with this Crossfit inspired workout. Total number of rounds wins!

Here is how it works. Warm up for 10 minutes however you like. Jump rope, run, stationary bike, or row. Just warm up like you would similar to a race. Then set a clock for 30-minutes. The objective is to see how many rounds you can complete of the prescribed exercises in 30-minutes.

  1. 500 meter row (alternate exercise - 150 skips of a jump rope)
  2. 30 TRX Atomic Pushups (alternate exercise - 50 pushups followed by 50 sit-ups)
  3. 500 meter Ski Erg (alternate exercise - 200 skips of a jump rope)
  4. 20 pullups (alternate - NONE, Man up and do IT)

Total number of rounds completed in 30 -minutes wins.....something. Maybe a pat on the back maybe some Racer X swag, maybe nothing at all :)


During tonights 450 main, how many total meters can you row. Clock starts when the gate drops and ends when the winner crosses the line. Good luck!

The sand section seems to be the talk of the town at ATL. Can't wait to see how the riders navigate the wall on entry!


That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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  1. Gravatar
    Racer X Virtual Trainer February 25, 2012 at 3:48 pm

    That work out just kicked my ass. Anyone who can do 10 rounds in 30 minutes is an animal. My score.......4 1/2 rounds. The pullups did me in. BTW, I used the rower and SkiERG.

  2. Gravatar
    Nick Kramer February 25, 2012 at 8:33 pm

    Whoooo just did 5 after doing it 2 30 min rounds. Got 4 the first time and 5 the second time. Im competative what can i say...

  3. Gravatar
    DJ March 01, 2012 at 10:48 am

    I got 4 1/2 rounds. I did the jump rope as it's quicker to transition to than the rower at my gym. The rower is upstairs tucked in a corner. I also did the 50/50 pushups and situps. We don't have a TRX. No worries though, it was a tough workout regardless!

  4. Gravatar
    Racer X Virtual Trainer March 01, 2012 at 11:48 am

    Nice job DJ. Keep up the good work!

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