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Post Supercross Challenge: Daytona

by Racer X Virtual Trainer


If you are like me the excitement of supercross on Saturday night keeps me revved up well into Monday. To help blow off some steam and get a feel for what the men of supercross go through each weekend, we will present a different challenge each and every Sunday through out the season. The workouts are 20-minutes long (approximately the length of a 450 main) and consist of simple exercises, many of which require little to no equipment. So lace up those shoes and get ready to do some work.

This week, Charles Dao (Cole Seely's trainer) puts one of his head trainers, Jeremy Walker through the paces as Jeremy demonstrates the intensity needed to get through one round of this grueling challenge. Jeremy was able to pump out 1 round in 2-minutes 10-seconds so, with 10-second transitions and assuming he could keep the same pace, he was on track to complete 9 rounds.

Phoenix Challenge
Anaheim 2 Challenge
Oakland Challenge
Anaheim 3 Challenge
San Diego Challenge
Dallas Challenge

The Workout
Today's workout consists of four exercises: 15 squat presses, 10 hamstring curls, 5 knees to elbows, and finally 250 meters on the Concept2 rower. Check out the video below as Charles explains the challenge and then Jeremy takes you through one round of the workout. Set your timer for 20-minutes and see how many rounds you can complete before the timer goes off. Go as hard as you can and each time you get tired remember that on the track no one lets you pull over and rest. The Daytona challenge is up: are you ready to get a little nasty!

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 March 10, 2013 at 1:14 pm

    Just over 6-rounds for me fellas. Loved that workout. Really felt like I could get into a nice riding pace.

  2. Gravatar
    Ast March 11, 2013 at 4:44 pm

    Ran 1 mile warmup (10 mins). I got 8 rounds then jumped back on the treadmill for 1 mile at a 9 minute pace. Total time with warm up was 39.30. Total of 2108 meters rowed . Great workout . I still think that Phoenix workout was the hardest one..Keep them coming , I love trying these.

  3. Gravatar
    Racer X Virtual Trainer March 12, 2013 at 9:07 pm

    8 rounds????? Damn, that's killing it!

  4. Gravatar
    Kelly Winters April 09, 2013 at 1:02 pm

    I did this a few weeks ago but forgot to post my score. 6 3/4 rounds (timer went off right before I went to get on the rower -darn). I really liked this one!
    8 rounds is killing it - awesome!!

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