Think you can go all out like the pros in a 450 main event? Time to prove it in this all-out AMRAP (As Many Reps As Possible) workout. Want to make it feel more like what the pros experienced at Budds Creek? Take your workout out to the garage or out in the sun.

This workout is called "The Lemoine" since Pro rider Matt Lemoine posted this on his twitter account (@MattLemoine60)

The challenge is to see if you can compete the workout faster than it took Matt to complete his second 450 moto at Budds Creek. Matt's time was 37:38. BTW, Matt posted a time of 27:53 for the workout.

The Movements:

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

1 Mile run
10 Rounds of
5 Pull Ups
20 Hands off Push ups
30 Air Squats
1 Mile run

Couple of Rules:

• Pull Ups - You must do strict pull ups. No kipping and chin must be above the the bar.
• Hands off Push ups - Chest must touch the floor while hands are lifted.
• Air Squats - quads have to go past parallel. In other words get those butts close to the floor!

How to do the challenge:

1. It's very easy to follow. After you warm up, hit your stop watch and run 1 mile as fast as you can.
2. Immediately do 5 pull ups, then immediately do 20 hands off push ups, then immediately do 30 air squats.
3. Once you complete the air squats, go back to the pullups and complete the cycle 10 times.
4. Once you have completed 10 cycles or rounds of the strength stuff, run 1 mile. Hit the stop watch at the end of the run.

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.

1. 
   From the Netherlands June 18, 2012 at 7:38 am

   Keep up the good work guys, doing them ever weekend. BTW time: 30:57, got some work to do. Damn those pro-riders are on it man
2. 
   Philip June 18, 2012 at 1:02 pm

   38 mins. Kept stalling on push ups. And my second mile was a joke.
3. 
   Tim June 19, 2012 at 5:42 am

   Got it done in 42 minutes. Not a great time, but something to improve on.
4. 
   Mike June 20, 2012 at 11:52 am

   wow. i couldn't do it. 38 minutes but only 5 cycles in the most adverse possible conditions. lost control of my breathing running in deep sand and up and down embankments and couldn't get breathing back. hope i can do better when the atlantic shoreline calms down.
5. 
   Racer X Virtual Trainer June 21, 2012 at 8:01 am

   Pretty impressive how fast Matt Lemoine was able to do this workout in 27:53. Guess being a professional athlete has something to do with it :)
6. 
   Matt June 26, 2012 at 7:37 pm

   A little late to the party but man....that was rough!!! Couldn't get my HR under control halfway through and really pumped up and struggled with the pushups with the last mile just on cruise control. Finished in 40:05. Lots of room for improvement. I really enjoy these workouts in a love hate sort of way, thanks.
7. 
   Racer X Virtual Trainer June 26, 2012 at 9:56 pm

   Well done, Matt. You keep doing the workouts and I'll keep posting them!
8. 
   Vilimir Yordanov July 09, 2012 at 1:54 am

   Got it done in 38:17 min :))) .... but really struggling with those 20 Hands off Push ups.
9. 
   Tommy wshington July 25, 2012 at 8:35 am

   i couldn't do the hands off push ups so i did regular ones in place of them i did this workout in 22:50 i ran the mile in high school so the running was my strong point hope i can film this soon
10. 
    Racer X Virtual Trainer July 26, 2012 at 6:26 am

    Tommy - Why can't yu do the hands off pushup?
11. 
    Tommy wshington August 05, 2012 at 1:12 am

    i dont know can't keep my feet off the floor i wanna see some more times on this workout
    
12. 
    Racer X Virtual Trainer August 13, 2012 at 7:10 am

    Tommy - I'm still confused. What do you mean you cannot keep your feet off the floor? The only difference between a hands off pushup and a regular pushup is that on the bottom, you let your entire body rest on the floor while you lift your hands off the ground. This is done only to make sure you go all the way to the ground for counting purposes. It really doesn't have anything to do with the pushup itself.
13. 
    Jack January 06, 2013 at 11:56 pm

    Is there an alternate for the pull ups, i dont have a bar at home?
14. 
    Racer X Virtual Trainer January 07, 2013 at 12:30 am

    Replacing the pull up with an exercise that is just as effective is hard. I would highly recommend getting something....even one of those bars that hooks to the door. But, in a pinch you can buy a resistance band (pretty cheap) and do seated rows. You sit on the floor with your legs out straight, back straight, and loop the band around your feet. Then row, one arm at a time. Hope this helps!
15. 
    josh March 27, 2013 at 4:37 pm

    I race worcs and I was wondering what would be a good exercise for making my body last for 90 minutes?
16. 
    Racer X Virtual Trainer March 27, 2013 at 8:32 pm

    Josh - A good exercise or a good training program? There is no ONE exercise that is best. What you need is a complete training program. My advice is to join the Virtual Trainer premium training community and get busy. First month is free so you have nothing to lose in trying.
    
    http://www.racerxvt.com/premium
    
    you can also check out the couple of articles in the Off-road training section.
    
    http://www.racerxvt.com/category/virtual-trainer-offroad

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