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Monday's Off-Weekend Workout

by Racer X Virtual Trainer


Think you can go all out like the pros do in an outdoor moto? Time to prove it in this Coach Seiji designed all-out AMRAP (As Many Reps As Possible). Since it was an off weekend, let's go to the second moto in the 250 class at Budds Creek.

AMRAP for duration of moto #2 in the 250 class. Second moto time was 35:24.

20 air squats (See below for form)
10 butterfly sit ups
10 hands off push ups (see below for form)

How to do the challenge.

  1. It's very easy to follow. Set a stop watch for 35 minutes 24 seconds (the same time it took Blake Baggett to complete the second 250 moto at Budds).
  2. Perform 20 air squats then immediately do 10 butterfly situps, then immediately do 10 hands off pushups.
  3. Once you complete the pushups, go back to the air squats and repeat the circuit until time runs out.
  4. Count your total number of reps for each exercise (or total number of circuits completed).
Note: 35-minutes is a looooooong time to do this workout. Pace yourself and may the best athlete win!

Crossfit Explaination of the Air Squat

Hands Off Pushup

Greg, Brad, and Pat from Concept2 doing the challenge

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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    Matt July 02, 2012 at 3:50 pm

    Another tough one! I got 23 1/3 sets in during the 35min. The wheels fell off the bus not far past the 20min mark but had fun.....keep em' comin guys. Thanks.

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