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.
- 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).
- Perform 20 air squats then immediately do 10 butterfly situps, then immediately do 10 hands off pushups, then immediately do 20 box jumps.
- Once you complete the box jumps, go back to the air squats and repeat the circuit until time runs out.
- Count your total number of reps for each exercise (or total number of circuits completed).
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.