Sunday's Post Supercross Challenge: Oakland
by Racer X Virtual Trainer
If you are like me the excitement of supercross on Saturday night keeps me revved up well into Monday. To help blow off some steam and get a feel for what the men of supercross go through each weekend, we will present a different challenge each and every Sunday through out the season. The workouts are 20-minutes long (approximately the length of a 450 main) and consist of simple exercises, many of which require little to no equipment. So lace up those shoes and get ready to do some work.
This week, we had the Metal Mulisha's Brian Deegan stop by and demonstrate 1 round of the challenge. Brian was able to pump out 1 round in 2-minutes 25-seconds so, with 10-second transitions and assuming he could keep the same pace, Brian was on track to complete 8 rounds.
Phoenix Challenge
Anaheim 2 Challenge
Today's workout consists of four exercises: air squats, hands off push-ups, butterfly sit-ups, and kettle bell swings. Check out the video below as Charles Dao (Cole Seely's trainer) explains the challenge and then Brian takes you through one round of the workout. Set your timer for 20-minutes and see how many rounds you can complete before the timer goes off. Go as hard as you can and each time you get tired remember that on the track no one lets you pull over and rest. The Oakland challenge is up and ready to kick your butt!
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. 
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How heavy was the kettle ball?
Not sure (probably a 25 lb KB). The key is for you to pick a KB that you can swing 20 times AT THE SAME PACE. The key is the pace or speed of the movement. If you pick a weight that you start to significantly slow on rep 15, then it is too heavy. And don't pick a weight that does not challenge you like 10 lbs or something like that. Most people will be in the 25 - 45 lb range.
Wow, that challenge is ...well.....challenging :) This old dude could only manage 4 rounds.
Just now getting around to trying this workout. 7 rounds in 19.30. Those pushups were the worst part . Round 6 and 7 I had to pause a few times in the pushups. Good session ...Its a keeper..