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Sunday's Post Supercross Workout - Nola

by Racer X Virtual Trainer


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 450 main event. New Orlean's main event time was 18:05.

Take the numbers of the first 4 riders for Supercross main event and that is your reps for the workout. It is like the lottery! For last night's race the finishing order was Villopoto (#1), Grant (#33), Brayton (#10) and Metcalf (#24). So that makes the total number of reps 68 per round.

The Movements

Warm up with either a 1 mile run, a 5 mile bike, or 3000 meter Row or SkiErg

Tuck jump = 1 rep for RV’s #1 plate
Air Squat = 33 reps for Josh Grant’s #33 plate
Burpees = 10 for Brayton's  #10 plate
Knees to elbows = 24 reps for Metcalf's #24 plate

Couple of Rules:

  • Tuck Jump - knees must come past your hips.
  • Air Squats - quads have to go past parallel. In other words get those butts close to the floor!
  • Burpees - You MUST touch your chest to the floor. Jump at the end is optional.
  • Knees to Elbows - ummm, well, your knees must touch your elbows.

How to do the challenge.

  1. It's very easy to follow. Set a stop watch for 18 minutes 5 seconds (the same time it took Ryan Villopoto to complete the 450 main event in New Orleans).
  2. Perform 1 tuck jump then immediately do 33 air squats, then immediately do 10 burpees, then 24 knees to elbows.
  3. Once you complete the knees to elbows, 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 free 1-hour phone consult with Coach Seiji. Seiji is Andrew Short's trainer and he loves to talk training and help riders. You can talk to him about anything you like for 1 -hour. To win, you must video tape your results and post them on YouTube.

Good luck and be thankful Mike Alessi (#800) crashed with 5 laps to go. He was running 3rd at the time. Imagine 800 burpees......

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

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  1. Gravatar
    joe celso April 17, 2012 at 5:14 am

    I hate to admit it, but right now the answer is... NO, I cannot go all out like the pros do in a 450 main.

    I subbed in a 195# c&j for the tuck jump (figure I crashed and had to bike up my bike) and only got 4 + 33. Shoot, I'm outta shape!

  2. Gravatar
    Racer X Virtual Trainer April 17, 2012 at 7:15 am

    Don't worry about it Joe. That workout in particular is tough. At least you tried it and are on the road to being more fit!

  3. Gravatar
    Greg Hammond April 17, 2012 at 11:02 am

    "Becoming more fit" ? Joe is a monster! When I grow up I would love to be as fit as Joe. Hopefully see you in Carson in July.- Greg

  4. Gravatar
    Kelly Winters April 18, 2012 at 6:54 pm

    Holy moly! Just finished up. Got 4 rounds plus 1 jump/23 squats. I got a video- now I just need to figure out how to post it! Never videoed me working out before so it was an eye opener. I thought I was going really far down on my squats and it turns out, I could definitely use to go lower. Thanks for the insane workout, Greg!

  5. Gravatar
    Cody @lumpdog256 April 21, 2012 at 7:24 am

    Well I got 3 rounds +1 Tuck Jump. It was rough but was awesome! Keep the good ones coming HollyWood Hammond!

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