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.
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.
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
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:
- It's very easy to follow. Set a stop watch for 20-minutes.
- 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.
- Once you complete the v-ups, go back to the rower and repeat the circuit until time runs out.
- 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.