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Motocross Replacement Workout - Mini O's

by Racer X Virtual Trainer


Can't ride this weekend? No worries, use this 25-minute high intensity workout as a "motocross replacement." AMRAP (As Many Reps As Possible) style workouts are a great way to similate the high intensity of riding moto. Want to make it feel even more like a day at the track? Take your workout out to the garage or out in the sun.

Workout Archive

This is a user submitted workout from Thomas in the Netherlands. Each round consists of the following:

20 shoulder touch push ups, 20 lunge jumps, 5 pull ups, 10 burpees, 15 air squats, and finally a 40-second plank excersise.

Complete as many circuits as possible in 25-minutes.

The Movements:

Warm up with either a 1 mile run, a 5 mile bike, or 2000 meter Row or SkiErg. Minimum 10-15 minutes.

20 Shoulder touch push ups (touch your left shoulder with the right hand and then the right shoulder with the left).
20 Lunge jumps
5 Pull-ups (non-assisted)
10 Burpees
15 Air squats
40-second Plank

Couple of Rules:

  • Alternate each shoulder touch with a push-up.
  • Rear knee should be no more than an inch off the ground on the down stroke.
  • Pull-ups - Do NOT use assistance bands and no kipping. Suck it up and do big-boy pull-ups.
  • Burpees - No pushup on the bottom and no jump at the top.
  • Air squats - Quads parallel to the floor
  • Plank - If you have to tgo to a knee for a rest, the clock stops and starts again once the knee is off the floor.

How to do the challenge:

  1. It's very easy to follow. Set a stop watch for 25-minutes.
  2. Do 20 shoulder touch push ups, then immediately do 20 lunge jumps, then immediately do 5 pull-ups, then 10 burpees, the 15 air squats, and finally a 40-second plank.
  3. Once you complete the plank, go back to the shoulder touch push ups and repeat the circuit until time runs out.
  4. Count your total number of reps for each exercise (or total number of circuits completed).

Post your results in the comment section. Let's see some videos people!

Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.

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
    Cam Beam December 03, 2013 at 12:19 pm

    I am going on 19. Completed 3 sets + 2 push-ups before I timed out (substituted pull-ups for dips).

    My 15 year old brother completed exactly 5 sets (also substituted pull-ups for dips).

  2. Gravatar
    Cam Beam December 04, 2013 at 8:26 am

    .....substituted dips for pull-ups......

    Sorry about that!

  3. Gravatar
    Racer X Virtual Trainer December 04, 2013 at 9:22 am

    Good numbers Cam. I'll see if I can top them tonight!

    Next time, instead of replacing pullups with dips, try lat pull downs or bent over rows. Or better yet, don't substitute!!

  4. Gravatar
    Racer X Virtual Trainer December 08, 2013 at 10:42 am

    3 rounds for me.....barely. Love the combinations and flow to this workout. I want to see someone get five full rounds. Who's the stud gonna be???

  5. Gravatar
    Nick post December 13, 2013 at 12:17 pm

    My son is 19 holds a pro license he did 5 1/2 . I m 43 help train him I did 5 thought I was gonna puke . He is going for 6 tonight.

  6. Gravatar
    Million December 13, 2013 at 1:18 pm

    8 rounds, 20 push-ups and three lunges

  7. Gravatar
    Racer X Virtual Trainer December 13, 2013 at 5:10 pm

    WOW you guys are beasts! 5 1/2 is pretty darn good, 8 is flat out impressive, and 5 at your advanced age Nick is down right incredible :)

  8. Gravatar
    Racer X Virtual Trainer December 15, 2013 at 10:18 am

    Got a note from my rider Jake Baumert and his team manager Brandon Parrish yesterday. It was raining and cold in GA so they did this workout. Jake got 6 rounds and Brandon pumped out 4.75. Great job to both of them and they immediately started making fun of the fact that I can only get 3.....I'm coming for you boys!

  9. Gravatar
    Million December 15, 2013 at 11:44 pm

    Scratch that, today: 10 rounds & 2 push-ups

  10. Gravatar
    Gary December 16, 2013 at 5:34 pm

    7 rounds and man was I happy time was up !! Million, 10 rounds has to be considered elite status.. Awesome job man!!

  11. Gravatar
    Racer X Virtual Trainer December 17, 2013 at 9:45 pm

    I was able to improve my time. 4.75 rounds. I'll get five soon. I can feel it!

    Million - Post a video man, I want to see those 10 rounds. That's beast mode!

  12. Gravatar
    Aaron January 20, 2014 at 4:28 pm

    7 Complete rounds. How's that for a Road Racer, eh!!??!

  13. Gravatar
    Racer X Virtual Trainer January 21, 2014 at 4:21 pm

    Aaron - very impressive....especially for a road racer :)

  14. Gravatar
    gaugemcelvain January 31, 2014 at 5:01 pm

    I completed 5 is that any good for a twelve year old but il admit after that I was tanked

  15. Gravatar
    Racer X Virtual Trainer February 02, 2014 at 9:57 am

    yes, 5 rounds is great. Good job kid!

  16. Gravatar
    Roy Hoeijmakers March 27, 2014 at 5:01 am

    Count me in on 6 1/2. 21 years old and training pretty much for the motocross, but after this workout I almost puked! Awesome workout!

  17. Gravatar
    Racer X Virtual Trainer March 30, 2014 at 9:33 am

    6 1/2 rounds is SOLID. Good job!

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