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Post Race Workout - MEC

by Racer X Virtual Trainer

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Great racing once again last night at the Monster Energy Cup. To ride at that level you have to be fit. Try this 'Plus 1' high intensity challenge and to see how you stack up.

This 'Plus 1' challenge is a simple way to measure improvements in your fitness and serves the added purpose of being a great metabolic conditioning workout. The rest period remains constant while the workload grows so the challenge becomes exponentially more difficult with every set you complete.

Instructions

This challenge is best done with the TRX suspension trainer but alternate exercises can be used. The challenge consists of three movements:

  1. TRX Burpee (Left Leg)
  2. TRX Burpee (Right Leg)
  3. TRX Atomic Push-up

Alternates - regular burpees and regular pushups.

The standard for the Plus 1 is that all movements must be executed with good form without resting or stopping between reps.

Explaination of the TRX Burpee

Protocol

Perform the Plus 1 protocol to failure for the first movement, then the second movement, then the third resting 2-minutes between exercises.

TRX Burpee (Left Leg)

  1. Perform 1 repetition, rest 10 seconds.
  2. Perform 2 repetition, rest 10 seconds.
  3. Perform 3 repetition, rest 10 seconds.......
  4. Continue this pattern adding one rep each set until you reach failure

+ Rest 2-minutes

TRX Burpee (Right Leg)

  1. Perform 1 repetition, rest 10 seconds.
  2. Perform 2 repetition, rest 10 seconds.
  3. Perform 3 repetition, rest 10 seconds.......
  4. Continue this pattern adding one rep each set until you reach failure

+ Rest 2-minutes

TRX Atomic Push-up

  1. Perform 1 repetition, rest 10 seconds.
  2. Perform 2 repetition, rest 10 seconds.
  3. Perform 3 repetition, rest 10 seconds.......
  4. Continue this pattern adding one rep each set until you reach failure
  • If you do not have a TRX and cannot improvise with a tie down strap, then do regular burpees and regular pushups.
  • No matter what burpee you do, it must incorporate both the push-up at the bottom and the hop at the end to count.

Example of how to do the push-up portion of the 'Plus 1' challenge

Score

Your Plus 1 score is the highest successful set. For example if you completed 8 reps of Atomic Push-ups but failed on the 9th rep, your score=8. So if you completed 15 TRX Right Leg burpees, 13 left leg burpees, and 25 atomic pushups, your total score is 53.

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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