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Motocross Replacement Workout: The Lemoine

by Racer X Virtual Trainer


Can't ride this weekend? No worries. Use this high intensity workout as a "motocross replacement" workout. AMRAP (As Many Reps As Possible) style workouts are a great way to similate the high intensity of riding moto.

This workout is called "The Lemoine" since Pro rider Matt Lemoine posted this on his twitter account (@MattLemoine60) a few months back.

The challenge is to see if you can complete the workout faster than Matt's time of 27:53.

The Movements:

Warm up with either a 1 mile run, a 5 mile bike, or 2000 meter Row or SkiErg

1 Mile run
10 Rounds of
* 5 Pull Ups
* 20 Hands off Push ups
* 30 Air Squats
1 Mile run

Couple of Rules:

  • Pull Ups - You must do strict pull ups. No kipping and chin must be above the the bar.
  • Hands off Push ups - Chest must touch the floor while hands are lifted.
  • Air Squats - quads have to go past parallel. In other words get those butts close to the floor!

How to do the challenge:

  1. It's very easy to follow. After you warm up, hit your stop watch and run 1 mile as fast as you can.
  2. Immediately do 5 pull ups, then immediately do 20 hands off push ups, then immediately do 30 air squats.
  3. Once you complete the air squats, go back to the pullups and complete the cycle 10 times.
  4. Once you have completed 10 cycles or rounds of the strength stuff, run 1 mile. Hit the stop watch at the end of the run.

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
    Racer X Virtual Trainer December 30, 2013 at 8:07 am

    36:34 for me. Hands off pushups are my weakness.

  2. Gravatar
    j December 30, 2013 at 6:09 pm

    i hate you..haa.....this was pretty damn tough. that last 1/2 mile i was cooked. thanks for the new workout,things getting stale already inside for winter. did not time,will next session. im sure i could use a sun dial. it is crazy how much harder those hands off are compared to regular.

  3. Gravatar
    Dave Kapla January 01, 2014 at 11:16 am

    Tough work out. Going to do it once a week in the off season. 47 yrs old. Time was 48:58.2 gotta do better next time.

  4. Gravatar
    Dane Schadel January 03, 2014 at 12:53 pm

    Did the workout this morning! Time was 39:19. The last mike run was the worst! Good job old man Kapla. ;-)

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    billy miskella February 05, 2014 at 3:30 pm

    14 years old training for lorettas over the winter in Ct trying to stay ontop of my game did it in 29 minutes flat

  7. Gravatar
    Racer X Virtual Trainer February 05, 2014 at 8:20 pm

    Great job Billy. Would love to see that on video!

  8. Gravatar
    Jason August 20, 2014 at 8:52 am

    Problem with these workouts (crossfit style) AMRAP is:
    1. Going fast as possible leaves no room for proper exercise form
    2. This leads to injury (something no motocross ear needs more of)
    3. It would be more beneficial to break the mile runs into 1/4 miles and stack them between strength exercises.
    I have developed some moto simulation workouts that destroy this crossfit junk.

    Good luck and just like you wouldn't hit a 100 ft table without proper form.... Don't exercise without perfect form.

  9. Gravatar
    Racer X Virtual Trainer August 22, 2014 at 7:39 am

    Jason - Thanks for the input but to say "Crossfit" style workouts are junk is closing your eyes to a form of training that is extremely beneficial and been around forever. Crossfit did not invent high intensity training. They were just smart enough to create an industry out of it.

    1. "As fast as possible" implies "as fast as possible with perfect form". That speed will vary from participant to participant.
    2. This leads to injury - I'd have to 100% disagree with this stat. I've been training (myself), riders, and the general public for 15 years and have had zero injuries while in the gym. Zero. The only people getting injured are those doing it wrong. It's like the saying the NRA folks like to say, guns don;t kill people. People do. Well the same is true in training. Training doesn't injure people. Bad training does.
    3. If you have created something that destroys this "junk" please put it together in an article and I'd be more than happy to share on the website. I'm all about sharing great workouts for motocross athletes!

    And yes, nowhere on this site will you ever find me or Coach Seiji telling people to go so fast that their form breaks down. If you have followed or read many articles on the site you would know that we preach perfect form. As a matter of fact, I typically do not give my athletes a set number of reps. I have the go until their form breaks down indicating that the desired work load has been reached. Thanks again for your input!

  10. Gravatar
    Ellen December 22, 2014 at 3:34 pm

    I am 15, and i ran my first mile in 6:42 and my last mile in 7:56

  11. Gravatar
    Racer X Virtual Trainer December 24, 2014 at 9:28 am

    Good job Ellen. That is pretty fast!

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