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Post Supercross Sunday Workout - Houston

by Racer X Virtual Trainer


Think you can go all out like the pros do in a 450 main event? Time to prove it in this Coach Seiji designed all-out AMRAP (As Many Reps As Possible). This workout builds on last week's Toronto routine with an added exercise, the box jump.

Some stellar times were submitted for last week's workout with amateur sensations Cooper Webb (@MiniCoop175) and Jason Astudillo (@Chavez469) leading the way with 22 rounds complete! And yes, I have the video to back it up. Greg Hammond (@Concept2MXMMA) holds the honors for the old-guys with 16 rounds. Myself, I was able to pump out 14. For other times and comments, check out the Toronto workout.

AMRAP for duration of 450 main event. Houston's main event time was 15:50.

20 air squats (See below for form)
10 butterfly sit ups
10 hands off push ups (see below for form)
20 Box Jumps (20" height)

Don't have a box? Use your bike stand!

How to do the challenge.

  1. It's very easy to follow. Set a stop watch for 15 minutes 50 seconds (the same time it took Ryan Villopoto to complete the 450 main event in Houston).
  2. Perform 20 air squats then immediately do 10 butterfly situps, then immediately do 10 hands off pushups, then immediately do 20 box jumps.
  3. Once you complete the box jumps, go back to the air squats and repeat the circuit until time runs out.
  4. Count your total number of reps for each exercise (or total number of circuits completed).
Eric Simpson

Greg, Brad, and Pat from Concept2 doing the Toronto challenge.

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
    Eric Simpson April 01, 2012 at 11:56 am

    Just did the workout. Absolute gasser!

    1000m Warmup on the C2

    Deadlifts: 335/345/355 x 5


    20 air squats (See below for form)
    10 butterfly sit ups
    10 hands off push ups (see below for form)
    20 Box Jumps (20" height)

    Rounds: 8 rounds + 42 reps

    Cooldown: 2000m on the C2.

    Ill throw up a vid soon! Cheers.

  2. Gravatar
    Eric Simpson April 01, 2012 at 5:12 pm

  3. Gravatar
    Brad April 02, 2012 at 4:39 am

    Looking alot like CrossFit... I raced Pro in the 80's, im 42yr. old doing CrossFit for 2 years and in the best shape of my life.

  4. Gravatar
    Greg Hammond April 02, 2012 at 11:00 am

    Hey Brad I am 42 also and I too feel like I am in the best shape of my life. Got to love it! - Greg / Concept2

  5. Gravatar
    Racer X Virtual Trainer April 02, 2012 at 1:18 pm

    Eric - Great job.
    Brad - Definitely Crossfit type workouts.
    Greg - Get me another video like the last one to post. That was a good vid!

  6. Gravatar
    Kelly W. April 02, 2012 at 6:12 pm

    Woah that was tough!! I don't know what the general consensus is, but I thought that was the toughest post SX workout yet. Those box jumps were KILLER!!
    I got 8 rounds in plus one more set of 20 air squats. My face is beat red and I'm drenched in sweat. Nice one!

  7. Gravatar
    Keith S. April 03, 2012 at 8:05 am

    That was a tough workout! I got 8 rounds in plus 10 air squats. But I also did 30 minutes on the elliptical at a good pace before I did this workout and I'm 45 years old. Not a bad workout I must say.

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