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. First up, Phoenix!

The Workout
Today's workout consists of three exercises: the burpee box jump, pull-ups, and V-ups. Check out the video below as Charles Dao (Cole Seely's trainer) explains the challenge and 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. So let's do this!

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.

1. 
   Racer X Virtual Trainer January 13, 2013 at 3:37 pm

   4.5 rounds for me. Not sure what was worse. The pull-ups, burpees, or v-ups.....
2. 
   David 116 January 13, 2013 at 5:23 pm

   8 round in 19:38m, damn this was hard... I might enter Phoenix for 2014... Thanks coach seiji!!
3. 
   DanB January 15, 2013 at 8:13 am

   I did 4 and a bit, but did every rep of every set. 8 sets sounds freakish!
4. 
   Ast April 09, 2013 at 7:19 pm

   This workout is nasty ! I got 6 rounds and wanted no part of trying for a 7th. Out of all these workouts this is by far the most demanding for me. Those burpee box jumps just wore me down. I think I'm ready to give this another try soon.