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Post Supercross Sunday Workout - Atlanta

by Racer X Virtual Trainer

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Still fired up after last night's great racing in Atlanta? Good, then put that excess energy to work with this lower body dominant workout. Bring your puke bag 'cause this is gonna hurt.

This workout is a high intensity metabolic blaster that will test your leg strength. Use it during those training periods that call for high intensity bouts of work. Better bring your A-game because if done correctly this little beauty will bring you to your knees.

Here is how it works. Warm up for 10 minutes however you like. Jump rope, run, stationary bike, or row. Just warm up like you would similar to a race. Then set a clock for 30-minutes. The objective is to see how many rounds you can complete of the prescribed exercises in 30-minutes.

  1. 500 meter row (alternate exercise - 200 skips of a jump rope)
  2. Pistol Squats (15 each leg)
  3. Hamstring Curl (30 reps) can also be done on weight machine or stability ball
  4. Kettlebell Swings (20 reps) - Use a weight to ensure failure on last rep.

Total number of rounds completed in 30-minutes wins.....something. Maybe a pat on the back maybe some Racer X swag, maybe nothing at all :)

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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Discussion

  1. Gravatar
    Frankie Mecono February 26, 2012 at 1:53 pm

    Is this workout teaching failure and taking the body to the limit as riding does leaving nothing for motocross practice. The way I see it this is just another high intensity 30 minute moto. The purpose of the gym work is corrective and strength practice to feel stronger for the mx bike.
    Frankie Mecono

  2. Gravatar
    Racer X Virtual Trainer February 26, 2012 at 4:12 pm

    "Is this workout teaching failure and taking the body to the limit as riding does leaving nothing for motocross practice." - Yes, this workout is meant to be done at an intensity level that should leave the athlete pretty tired. No where does it say to then go ride. As I have said a few 100 times on this site, if you have a choice between riding and training at the gym, GO RIDE YOUR DIRT BIKE. No better way to train for motocross than to ride. If you are going to ride and train in the same day. Ride first, train second.

    "The way I see it is this is just another high intensity 30 minute moto." - Yep, can't get anything past you. That is certainly the point of the workout.

    "The purpose of the gym work is corrective and strength practice to feel stronger for the mx bike." - Again, you are 100% correct. But this is not a workout based on any one person's weakness. Think of this as a group fitness article. I am addressing the needs of the class not the individual.

  3. Gravatar
    Kelly W. February 27, 2012 at 6:41 pm

    Got exactly 4 rounds in. Good workout! Thanks!

  4. Gravatar
    Racer X Virtual Trainer February 27, 2012 at 8:11 pm

    4 1/2 for me. I was using a 40 lb kettlebell for the swings and the rower not the jump rope.

  5. Gravatar
    DJ February 28, 2012 at 8:34 am

    I got 6 and a 1/4 rounds in. I used a 35 lb plate for the swings. Tough workout! I love these workouts, keep them coming!

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