Great workout from Concept2. Rowing, Box Jumps, and TRX Atomic Pushups.

Options:

• In place of the 500 meter row you can do any form of high intensity cardio for 2 minutes. Jump rope, burpees, stationary bike, run sprint, etc.
• In place of the TRX Atomic Pushups - Regular pushups 20 reps plus 20 bicycle crunches.
• Box Jumps - None. Find a box and jump!

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.

1. 
   Dylan Spoon April 11, 2012 at 10:06 am

   would this be recommended as a daily routine or 3 times a week; how often should I perform this?
2. 
   Racer X Virtual Trainer April 11, 2012 at 7:49 pm

   3 - 4 times per week is fine. Make sure you also work on strength training and flexibility.
3. 
   Jake Falck April 22, 2012 at 3:36 pm

   i was goin to use this for my high/intense day of training would this be hard enough for that?