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Sunday's Post Freestone Workout

by Racer X Virtual Trainer


Think you can go all out like the pros do 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 Freestone? Take your workout out to the garage or out in the sun.

We will simply call this work out the "20."

AMRAP for duration of the 450 second moto. Freestone's second moto time was 35:41.

The Movements:

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

20 Air Squats
20 Hands off push ups
20 Butterfly sit ups
20 Kettlebell swings

Couple of Rules:

  • Air Squats - quads have to go past parallel. In other words get those butts close to the floor!
  • Hands off pushups - For a push-up to count, you must touch your chest to the floor while lifting your hands off the ground.
  • Butterfly Situps - You must touch the floor in front of you when you come up and touch the floor behind/above your head when you go back down.
  • Kettlebell Swings - Pick a weight that you can swing 30 times.

How to do the challenge:

  1. It's very easy to follow. Set a stop watch for 35 minutes 41 seconds (the same time it took James Stewart to complete the second 450 moto at Freestone).
  2. Perform 20 air squats, then immediately do 20 hands off push ups, then immediately do 20 butterfly situps, then 20 kettlebell swings.
  3. Once you complete the kettlebell swings, go back to the air squats 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

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  1. Gravatar
    Jamie May 29, 2012 at 6:44 am

    Thanks for posting this. It was a really good workout. I did 7 circuits.

  2. Gravatar
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    Mike May 29, 2012 at 3:23 pm

    I did the 5 mile stationary bike warm up and 8 circuits, I am sure my form had a lot to be desired. Going to check out your other posts - easy to be fooled that you are in riding shape until you go riding. Since the bike is a warm up should you just keep heart rate under 120 or target a specific speed or heart rate?

  4. Gravatar
    Mike June 02, 2012 at 11:38 am

    With corrections to squats and sit-ups: 3/4 mile run and 6 1/2 circuits.

  5. Gravatar
    Racer X Virtual Trainer June 03, 2012 at 4:38 pm

    You can either figure out your specific heart rate zones ( I recommend a Lactate threshold test - search the site for details) or just go nice an d easy. you should easily be able to hold a conversation during a warm up. Good job on 6 1/2 circuits.

  6. Gravatar
    Jimmy C March 10, 2013 at 10:11 am

    Ahh!! I finished my 8th circuit at 36:25!!! 46 seconds away from doing 8.... Anyways I did 7 3/4 in exactly 35:41. For a 15yr old in the 125 C class is that going to get my strength up to par with the B riders???

    And great workout, Thank You!!! I wanted to quit soo bad by the 5th circuit those hands off push ups are deadly!!

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