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Sunday's "Champions" Workout

by Racer X Virtual Trainer

Think you can sprint a lap like the pros in an outdoor motocross qualifying session? Time to prove it in this "for time" workout.

This workout is called "The Champion" since it's a contest to see who can post the fastest time.

The challenge is to see who can complete the following series of exercises in the least amount of time. One time through and you are done!

The Movements:

Warm up for at least 10-minutes with some form of cardio. Run, jump rope, row, or cycle.

10 Squat press with 75 lbs. (Can use barbell with 75 lbs or two 35 lb dumbbells)
40 butterfly situps
7 Squat press with 75 lbs.
1/2 Mile run
5 Squat press with 75 lbs.
15 Turkish Getup with 35 lb. kettlebell
7 Squat press with 75 lbs.
30 Burpees
10 Squat press with 75 lbs.
40 tuck jumps

Couple of Rules:

  • Squat Press - Can be done with a barbell or dumbbell.
  • Butterfly Situps - Touch the ground above your head on the way back and between your legs at the top.
  • Turkish Getup - Can be performed on either side or a combo of both.
  • Burpees - No pushup or jump. Just strict burpees.
  • Tuck jump - Quads must be parallel to the floor.

How to do the challenge:

  1. It's very easy to follow. After you warm up, start your timer.
  2. The workout is to be done in a circuit format. Start with the first exercise and move to the next after completion.
  3. You can rest in the middle of an element and continue when ready.
  4. One time through the circuit and you are done. Good luck!

Post your results in the comment section below. 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
    Erle August 29, 2013 at 12:44 pm


    12.5kg dumbells
    15kg kettle bells

    the turkish getups took some getting used to. i never got a rhythem while doing them, i will definitely have to practice them

    Thanks for the great work outs

    Check the workout on my garmin profile

  2. Gravatar
    Racer X Virtual Trainer August 30, 2013 at 9:16 pm

    Thanks for sharing your workout Erie. Great job!

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