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Sunday's Post Supercross Workout - Seattle

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 all-out AMRAP (As Many Reps As Possible) workout created by Virtual Trainer and Concept2 Super-fan Cody (@LumpDog256). Time to pin it!

AMRAP for duration of 450 main event. Seattle's main event time was 18:32.

The Movements

Warm up for 10-minutes then:

5 Tuck jumps
10 Butterfly Sit ups
5 Burpees
10 Walking Lunges per leg

Couple of Rules:

  • Tuck Jump - knees must come past your hips.
  • Butterfly Sit ups - No cheating. Do a complete sit up.
  • Burpees - You MUST touch your chest to the floor. Jump at the end is optional.
  • Walking Lunges - knee must touch the floor.

How to do the challenge.

  1. It's very easy to follow. Set a stop watch for 18 minutes 32 seconds (the same time it took Andrew Short to complete the 450 main event in Seattle).
  2. Perform 5 tuck jumps then immediately do 10 butterfly sit ups, then immediately do 5 burpees, then 10 walking lunges.
  3. Once you complete the walking lunges, 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:

All the praise and attention one person can stand for one week! Cody, it's your workout bud. Let's see some big numbers!

Post your results in the comment section. Let's see some videos people!

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
    Courtney Dickson April 22, 2012 at 8:33 pm

    i'm gonna try do this everytime just before i ride, good way to stay fit cause i don't have a gym membership, GOOD and CHEAP

  2. Gravatar
    Henry T April 23, 2012 at 9:45 am

    3 sets of 100 jumping jacks
    2 sets of 50 run in place while swing arms forward high

    10 straight leg lifts
    20 jump on/off bike stand
    1 circuit SX post workout
    1 timed SX post workout - 6 sets completed in 18.5 min
    10 straight leg lifts
    20 jump on/off bike stand
    30 push ups
    10 dips
    20 goblet squats 20lbs
    20 kettle bell swings 20 lbs
    20 seated bent over flys 10lbs barbells
    10 side arm raises 10 lbs barbells
    10 standing shoulder presses 10lbs barbells
    20 standing curls 10lbs barbells
    20 raised leg (2 ft) push ups

    cool down
    100 jumping jacks

    Thats my Monday morning post weekend / SX workout

    Henry age 50 Freehold NJ

  3. Gravatar
    MXATC April 26, 2012 at 9:24 am

    I completed a 30 minute session on the elliptical and then went on to do the post workout with 11+ cycles. That's a workout for sure!!

  4. Gravatar
    Racer X Virtual Trainer April 26, 2012 at 1:38 pm

    Holy Crap Batman (Henry). You do all that on Monday? That is one extremely high level of volume!

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