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Pre-Mini O's Workout Challenge

by Racer X Virtual Trainer

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Think you can go all out like the top amateurs do at a race like Mini O's? Time to prove it in this all-out AMRAP (As Many Reps As Possible). Since the Winter Olympics are set to go off this week with the best amateurs in the world racing, we will use a time of 20-minutes to see how many rounds you can complete of this three exercise challenge.

Not many people get the chance to line up against top amateurs like Cooper Webb (@MiniCoop175) but you can try to best his numbers in the gym. Cooper took this challenge last March (so I'm sure his times have improved) but it's still fun to see if you can beat him. His buddy and super fast friend Jason Astudillo (@chavez469) also did the challenge the same day. Both Cooper and Jason matched each others times rep for rep posting the same amount of rounds. See if you can hang with these young guns!

AMRAP for 20:00 minutes. Goal - Cooper and Jason's incredible 22 rounds!

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

How to do the challenge.

  1. It's very easy to follow. Set a stop watch for 20 minutes.
  2. Perform 20 air squats then immediately do 10 butterfly situps, then immediately do 10 hands off pushups.
  3. Once you complete the pushups, 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 rounds completed).
Note: 20-minutes is a long time to do this workout. Pace yourself and may the best athlete win!

Crossfit Explaination of the Air Squat

Hands Off Pushup

Greg, Brad, and Pat from Concept2 doing the 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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Discussion

  1. Gravatar
    Matt November 19, 2012 at 6:18 pm

    Got 16 1/2 circuit sets. I can't imagine being able to rip off 20 plus. I guess that's why they are on their way to getting paid to play. :)

  2. Gravatar
    Racer X Virtual Trainer November 19, 2012 at 9:01 pm

    Matt - I agree and I witnessed them do the 22 rounds. Granted every pushup, situp, and squat was not perfect, but damn......I could only get 14. Heck, even if I cheated on my form I don't think I could get 20!

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