HIT Workout
by Tim Crytser
I came across this TRX based video workout the other day and found it to be perfect for the pre and in-season phases of motocross. High intensity training is the key in these stages and this interval workout is based on 30 seconds of work and 30 seconds of rest. The routine consists of 5 exercises performed in a circuit. Do 4 sets for a total of 20-minutes. Including warm-up and cool down, you should be done in under an hour.
Don't have a TRX or know how to use it specifically for MX? Check out this page!
If you are racing this weekend, this workout (because it is short and intense) is best done later in the week, preferably Wednesday or Thursday.
The Workout (Plus Alternative)
| TRX Workout | Alternate Exercises if You Do not have a TRX |
| Alternating 1-Leg Squat/Jump Combos | Lunge Jump with Switches |
| Pushup/Fly/Superman Combo | Pushups on the floor while switching hand positions |
| Low Rows | Rows with Dumbells |
| Core Rotations | Bicycle Crunches |
| Shuffle/Carioca Combos | No need for an alternate! |
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. 
Impulse Studios
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I have a couple questions regarding the TRX HIT Workout... can you further explain what the pushup/fly/superman combo would look like and the shuffle/carioca combo?? How would these be performed? Thanks
The pushup/fly/superman combo is demonstrated at the 2:05 mark in the movie.
The shuffle/carioca combo is demonstrated at 3:42.