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Sunday's Post Unadilla Workout (The Rock)

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 the 450 second moto. Unadilla's second moto time was 34:36.

Take the numbers of the first 4 riders of the overall for the 450 class and that is your reps for the workout. It is like the lottery! For yesterday's race the finishing order was Dungey (#5), Tickle (#25), Short (#29) and Millsaps (#18). So that makes the total number of reps 77 per round.

The Movements:

Warm up with either a 1 mile run, a 5 mile bike, or 2000 meter Row or SkiErg

Knees to Elbows = 5 reps for Dungey’s #5 plate
Tuck jump = 25 reps for Tickle’s #25 plate
Air Squat =29 reps for Shorty's #29 plate
Burpees = 18 for Millsaps' #18 plate

Couple of Rules:

  • Knees to Elbows - ummm, well, your knees must touch your elbows.
  • 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.

How to do the challenge:

  1. It's very easy to follow. Set a stop watch for 34 minutes 36 seconds (the same time it took Ryan Dungey to complete the second 450 moto at Unadilla).
  2. Perform 5 knees to elbows then immediately do 25 tuck jumps, then immediately do 29 air squats, then 18 burpees.
  3. Once you complete the burpees, go back to the knees to elbows 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 well deserved pat on the back.

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
    zack ward August 19, 2012 at 12:07 pm

    Good thing Alessi wasn't top four!!

  2. Gravatar
    Matt August 22, 2012 at 3:25 pm

    8 1/4th circuits in the allotted time....time to eat!

  3. Gravatar

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