ALLI Sports Racer X Online MX Sports GNCC Racing Racer Productions The Racing Paper Racer X Brand

Sunday's Motocross Replacement Workout - The Walnut

by Racer X Virtual Trainer


Can't ride this weekend? No worries use this 20-minute high intensity workout as a "motocross replacement." AMRAP (As Many Reps As Possible) style workouts are a great way to similate the high intensity of riding moto. Want to make it feel even more like a day at the track? Take your workout out to the garage or out in the sun.

Workout Archive

This is a user submitted workout from Gary Wolfer which he calls the Walnut after his local track. Each round consists of the following: 500 meter row, 10 dumbbell squat presses (Gary uses 45's!), 12 pull-ups, 8 dips, and 12 v-ups. Gary typically gets 4 rounds in 20-minutes.

The Movements:

Warm up with either a 1 mile run, a 5 mile bike, or 2000 meter Row or SkiErg

500 meter row (can substitute any high intensity cardio for 1 minute 40-seconds.)
10 dumbbell squat presses
12 Pull-ups
8 dips
12 V-ups

Couple of Rules:

  • 500 meter row - Rowing is preferred but if you do not have access to a rower substitute in some form of high intensity cardio. Jump rope, treadmill, stationary bike, etc.
  • Dumbbell Squat press - Pick a weight so that your speed of movement does NOT slow. 25 - 45 lb.
  • Pull-ups - Can use assistance band if needed.
  • Dips - Make sure you get full range of motion. Dips are easy to cheat so hold yourself accountable.
  • V-ups - Hands and heels must touch the ground on the bottom and you must touch your toes at the top.

How to do the challenge:

  1. It's very easy to follow. Set a stop watch for 20-minutes.
  2. Do 500 meters on the rower, then immediately do 10 dumbbell squat presses, then immediately do 12 pull-ups, then 8 dips, the 12 v-ups.
  3. Once you complete the v-ups, go back to the rower and repeat the circuit until time runs out.
  4. Count your total number of reps for each exercise (or total number of circuits completed).

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

Share on:


  1. Gravatar
    kim bergh October 06, 2013 at 4:16 pm

    we trained for enduro doing this:
    2 versions-:
    1- 1 min set, then rest 1 min till 4x complete gave us about 45 mins.
    2- 1 min sets with 15 secs to change stations and then a 3 min rest. (4x complete) about 40 mins.
    press up on a straight bar for forearm stability added
    rows/lat pulldown
    squat with shoulder press
    lying down tricep extension

    dumbell curl

  2. Gravatar
    Racer X Virtual Trainer October 06, 2013 at 7:24 pm

    4 rounds for me. I did the pullups unassisted. My weakness for sure.

  3. Gravatar
    Gary October 07, 2013 at 4:33 pm

    I hope you liked the workout. I know if people are honest with their form and reps this workout will give you results. I ran a mile warmup on treadmill then hit the stopwatch for 20. I got 4 full sets with 40lb dumbbells and real pull-ups and got the 500 meter row of the 5th set at 19:37. I was toast.. Thanks for sharing this Tim and I hope to see and try some other workouts!

  4. Gravatar
    Terry Boxx December 07, 2013 at 3:45 pm

    4 full rounds at 19:53. Been on the Racer XVT premium training program for 6 weeks now and can already tell a difference!!

  5. Gravatar
    Racer X Virtual Trainer December 08, 2013 at 10:40 am

    Great job Terry. Next try the Mini O's workout. I did this one last Wednesday with my daughters. They killed, I was just hangin' on!

Leave a reply