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

Sunday's Post Lake Elsinore Workout (The Champion)

by Coach Seiji

Think you can go all out like the pros at an outdoor national? Time to prove it in this all-out AMRAP (As Many Reps As Possible).

This workout is called "The Champion" for the three class champions who were crowned at Lake Elsinore. None of us can hang with Dungey, Baggett, or Fiolek on the track, but what about off? Time to lace up those shoes and hit the gym. Reps for this workout coincide with each rider's number; 5 for RD, 12 BB, and 1 for AF (for Ashley's we will go with a double 1, or eleven).

The challenge is to see how many rounds you can complete in the same time (37:53) it took Ryan Dungey to win the second moto at Elsinore.

The Movements:

Warm up for at least 10-minutes with some form of cardio. Run, jump rope, row, or cycle.

5 Ladders
12 Squat Press (12 each arm - 24 total)
11 Knees to Elbows
18 Hamstring Curls (alt. Stability Ball Curl)

Couple of Rules:

  • Ladders - Do one set then move on to the squat press.
  • Squat Press - Quads must be parallel to floor on squat. Choose a weight that is challenging for the press. 25 - 45 lb. dumbells should be the goal.
  • Knees to Elbows - Knees must touch your elbows to count.
  • Hamstring Curl - Use a TRX if you have one otherwise a stability ball works great.

How to do the challenge:

  1. It's very easy to follow. After you warm up, set your timer for 37:53 and hit start.
  2. Do 5 pushups then 3 pullups, followed by 11 pushups then 5 pullups, followed by 12 pushups then 6 pullups, then immediately do 12 squat presses, then immediately do 11 elbows to knees, then immediately do 18 hamstring curls.
  3. Once you complete the hamstring curls, go back to the ladders and complete the cycle as many times as you can until time runs out.

Post your results in the comment section below. Let's see some videos people!

All three 2012 Outdoor class champions - Ryan Dungey, Blake Baggett, Ashley Fiolek

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
    Jackson January 28, 2013 at 9:34 pm

    is there a alternate for the Hamstring curls, could i replace them with burpees?

  2. Gravatar
    Racer X Virtual Trainer January 29, 2013 at 10:15 am

    Why do you want to replace them? Do you have an injury?

    A Burpee would not be a good replacement as it is not a hamstring dominant exercise.

Leave a reply