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Sunday Pre-Hangtown Workout

by Racer X Virtual Trainer


Think you can all out for 40-plus minutes like the pros at an outdoor national? Time to prove it in this all-out AMRAP (As Many Reps As Possible) workout created by Crossfitter Joe Celso. Joe tells us, "Before I found CrossFit, I used to use this workout as part of my "get ready to moto" plan. Sometimes I would do a set number of laps and sometimes I would give myself a time limit and go as far as possible. Ultimately, my goal was to complete six "laps" in 18-minutes which I accomplished once in a bout 75 attempts with time of 17:56. We sometimes use a scaled version of the dumbbell moto in my gym as a warm-up."

One "lap" of the moto consists of

  • 20 hang high-pulls
  • 20 push presses
  • 20 deadlifts
  • 20 bent rows
  • 20 push ups
  • 20 lunges (total - alternate legs).

According to Joe, "The best part of the whole workout is that you are not allowed to let go of the dumbbells for the duration even if you rest them on something, you can not take your hands off." Push ups are done on the dumbbells.

  • 25 lb. dumbbell - Advanced /stronger athletes
  • 20 lb. dumbbell - Moderate conditioned athletes
  • 15 lb. dumbbell - Younger athletes

Joe recommends advanced athletes use a 25 lb. dumbbell, younger athletes use 15 lb. dumbbells and some stronger folks can use 20s. Bottom line is, find the weight that is right for you. If 20 reps proves to be too much then cut the rep range to 14-16.

If you get through three laps in 12-minutes, you are on the "lead lap" and get a fourth lap - otherwise you get blue-flagged and it's time to put the dumbbells down.

Sounds like a blast. Thanks Joe!

The Movements

Warm up for 10-minutes then:

20 hang high-pulls (Youtube clip)
20 push presses
20 deadlifts
20 bent rows
20 push ups
20 lunges (total - alternate legs).

How to do the challenge.

  1. It's very easy to follow. Warm up for 10-minutes, start a stop watch, then do the exercises in the order prescribed.
  2. Once you complete the last prescribed exercise (lunges) immediately start the circuit over with the hang hi-pulls.
  3. At the end of the third "lap" if your time is more than 12-minutes, drop the weights and continue the exercises without the weights. Otherwise keep going!
  4. Complete 6 "laps".

The winner will get:

If you can do this workout in less than 18-minutes I'll send you a Racer X t-shirt. Post your video links below!

Post your results in the comment section. Let's see some videos people!

Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.

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
    joe celso May 14, 2012 at 8:17 am

    Six laps - 19:23

    Thanks for putting my workout up, Tim. Outside of a shortened version for a warm up, I hadn't tried this in at least seven years. My hammies are already feeling the lunges!

    To anyone that tries this - if you're not familiar with working in this fashion, use caution the first time out. The weight should feel light to you... those using 25's should be a small minority. I don't know who's considered "strong" in the nationals these days, but if we go back a few years, Mike Larocco could maybe use 25's. If you haven't finished the third lap at the 12 minute mark, consider stopping altogether and try again next week.


  2. Gravatar
  3. Gravatar
    473 May 24, 2012 at 2:44 pm

    when you say 15/20/25 is that the combined weight of both dumbells or each?
    This is humbling...

  4. Gravatar
    Racer X Virtual Trainer May 24, 2012 at 8:53 pm

    Each...Or use whatever weight you need to feel like you are in control of the exercise.

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