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Post Supercross Workout - St. Louis

by Racer X Virtual Trainer

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Great racing once again last night in St. Louis. To ride at that level you have to be fit. Try this Plus 1 SX challenge and to see how fit you are.

This 'Plus 1' challenge is a simple way to measure improvements in your fiteness and serves as 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 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

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.

Score

Your Plus 1 score is the highest 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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Discussion

  1. Gravatar
    mike March 12, 2012 at 9:46 am

    You forgot to give an average score to compare to.

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