Think you can go all out like the pros do in a 450 main event? Time to prove it in this Greg Hammond designed all-out AMRAP (As Many Reps As Possible) workout. In case you are wondering, Greg is our Concept2 rep and is all about motocross, rowing, and crossfit. He's even good for a few laughs on Twitter.

AMRAP for duration of the 450 second moto. Hangtown's second moto time was 36:27.

Take the numbers of the first 4 riders of the overall for the 450 class and that is your reps for the workout. It is like the lottery! For yesterday's race the finishing order was Stewart (#7), Dungey (#5), Alessi (#800) and Short (#29). For Alessi we will use his first digit, 8. So that makes the total number of reps 49 per round.

The Movements:

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

Tuck jump = 7 reps for Stewart’s #7 plate
Knees to elbows = 5 reps for Dungey’s #5 plate
Burpees = 8 for Alessi's #800 plate
Air Squat =29 reps for Shorty's #29 plate

Couple of Rules:

• Tuck Jump - knees must come past your hips.
• Knees to Elbows - ummm, well, your knees must touch your elbows.
• Burpees - You MUST touch your chest to the floor. Jump at the end is optional.
• 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. Set a stop watch for 36 minutes 27 seconds (the same time it took James Stewart to complete the second 450 moto at Hangtown).
2. Perform 7 tuck jumps then immediately do 5 knees to elbows, then immediately do 8 burpees, then 29 air squats.
3. Once you complete the air squats, go back to the tuck jump and repeat the circuit until time runs out.
4. Count your total number of reps for each exercise (or total number of circuits completed).

The winner will get:
A well deserved pat on the back.

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.