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.
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.
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)
15 Air squats
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:
- It's very easy to follow. Set a stop watch for 25-minutes.
- 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.
- Once you complete the plank, go back to the shoulder touch push ups and repeat the circuit until time runs out.
- 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.