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.
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.
- 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).
- Perform 1 tuck jump then immediately do 33 air squats, then immediately do 10 burpees, then 24 knees to elbows.
- Once you complete the knees to elbows, go back to the tuck jump and repeat the circuit until time runs out.
- 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.