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

Sunday's Post Millville Workout (The Return)

by Racer X Virtual Trainer

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 Millville? Take your workout to the garage or out in the sun.

This workout is called "The Return" in honor of James Stewart winning the overall at Millville. Reps coincide with the 250 and 450 winning numbers.

The challenge is to see how many rounds you can complete in the same average time (35:31) it took James Stewart to win the first moto at Millville. This challenge will take focus and determination to notch a top result!

The Movements:

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

250 meter row (or 100 skips of a jump rope)
7 Pull Ups
17 Hands off Push ups
7 Air Squats
17 Butterfly Situps

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!
  • Butterfly Situps - Touch the ground above your head on the way back and between your legs at the top.

How to do the challenge:

  1. It's very easy to follow. After you warm up, hit your stop watch and row 250 meters (or jump rope 100 times as an alternate) as fast as you can.
  2. Immediately do 7 pull ups, then immediately do 17 hands off push ups, then immediately do 7 air squats, then immediately do 17 butterfly situps.
  3. Once you complete the sit ups, go back to the rower (or jump rope) 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!

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
    Ron Savage July 28, 2013 at 11:34 am

    I almost did the 7 pullups. I swear if I could get through those I'd prob, easily have the record number on these workouts. I'll keep pushing myself.. Got 5 pullups the first time I tried it.

  2. Gravatar
    bd July 28, 2013 at 5:22 pm

    @ Ron - do assisted pull ups until you get stronger.

  3. Gravatar
    Racer X Virtual Trainer July 28, 2013 at 7:03 pm

    Yes, for sure. Not many people can handle 7 pull-ups set, after set, after set. That is a tough task. Get a pull-up assist band. All kinds of them available. I own this particular one and have no complaints.

  4. Gravatar
    mike voegele July 29, 2013 at 11:54 am

    I was able to get through 5 complete rounds and the cardio version to start round 6. I did the pull ups on my total gym, did the squats on a stability ball and the cardio on my Nordic track. Good workout, it is refreshing to challenge myself mentally and physically with different routines. Thank-you,

  5. Gravatar
    AST July 29, 2013 at 5:02 pm

    Good workout today.. Ran 1 mile at 6 mph pace on treadmill and then set the stopwatch for 35:30 ..I got 11 rounds in 36 minutes flat. (Thats way too many pushups !! ) I was well into the 11th set so I finished it out. I love these workouts that involve my concept2 and tax my entire body. Now its time for some ryno power recovery.Thanks for these new workouts Tim.

  6. Gravatar
    Racer X Virtual Trainer January 13, 2014 at 8:12 am

    Amateur rider Chandler Lindsay (one of my riders) was able to do 12 rounds! Now that's getting after it!

Leave a reply