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Sunday's Post Supercross Workout - SLC

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 our good friend Greg Hammond at Concept 2. The workout is called "Cry Me a River," but the #1 rule is no crying. Tom Hanks famously preached, "There's no crying in baseball" and I'm extending that to training. Good luck!

This AMRAP is not based on the duration of the 450 main event at Salt Lake City like previous Sunday workouts. Time of workout is listed below.

The Movements

Warm up for 10-minutes then:

3 min Kettlebell swings (can use a dumbbell ) 24 kg or 50 lb. dumbbell (scale weight as needed)
1 min rest

3 min Box jumps 26 inch box
1 min rest

3 min “hand release” pushups
1 min rest

3 min Max calories on Concept2 rower. (Substitute any form of cardio)

Score equals total number of reps and calories.

Couple of Rules:

  • 50 lb kettle bell swings are pretty advanced so if you need to scale, try 35 lbs
  • Box jumps - If you don't have a box use your bike stand
  • Hands must come off the floor on the BOTTOM of the pushup. Your body will on the floor
  • If you do not have a rower substitue any other form of cardio like a run sprint or jump rope

How to do the challenge.

  1. It's very easy to follow. Set a stop watch for 3 minutes and do as many kettle bell swings as possible. Rest for 1 minute.
  2. Set your stop watch for 3 minutes and do as many box jumps as possible. Rest again for 1 minute.
  3. Set your stop watch for 3 minutes and do as many hand release pushups as possible. Rest again for 1 minute.
  4. Row for 3 minutes as hard as you can and record your max number of calories.
  5. Count your total number of reps for each exercise and calories on the rower.

The winner will get:

All the praise and attention one person can stand for one week!

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

Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.

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 May 02, 2012 at 4:38 am

    shoot, i'm still outta shape... 86 + 57 + 34 + 64 = 241. I did a lot of push ups yesterday so I subbed 115# c&j for push up.

    folks - unless you KNOW that you know how to swing - be careful. Easy way to get hurt if you're sloppy.

    greg - i'll have to send you my "dumbell moto" workout. you gonna be at steel city for regional?

  2. Gravatar
    Racer X Virtual Trainer May 02, 2012 at 8:09 pm

    Joe - send me the "dumbbell moto" workout and I'll be happy to post it as a workout.

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