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Sunday's Post Washougal Workout (The Tomac)

by Racer X Virtual Trainer

Think you can go all out like the pros in a 250 outdoor race? Time to prove it in this all-out AMRAP (As Many Reps As Possible) workout. Want to make it feel more like what the pros experience at an outdoor national? Take your workout to the garage or out in the sun.

This workout is called "The Tomac" in honor of Eli Tomac. The kid is on another level when it comes to his riding and fitness in the 250 class. Reps for this workout coincide with Tomac's #17.

The challenge is to see how many rounds you can complete in the same average time (34:55) it took Eli Tomac to win both motos at Washougal.

The Movements:

Warm up for at least 10-minutes with some form of cardio. Run, jump rope, row, or cycle.

17 Burpees
17 Hands off Push ups
17 Air Squats
17 Butterfly Situps
17 Kettlebell Swings

Couple of Rules:

  • Burpees - You MUST touch your chest to the floor. Jump at the end is optional.
  • Hands off Push ups - Chest must touch the floor while hands are lifted.
  • Air Squats - quads have to go past parallel. In other words get those butts close to the floor!
  • Butterfly Situps - Touch the ground above your head on the way back and between your legs at the top.
  • Kettlebell Swings - Pick a weight that you can swing 25 times.

How to do the challenge:

  1. It's very easy to follow. After you warm up, set your timer for 34:55 and hit start.
  2. Do 17 burpees, then immediately do 17 hands off push ups, then immediately do 17 air squats, then immediately do 17 butterfly situps, the 17 kettlebell swings.
  3. Once you complete the kettlebell swings, go back to the burpees and complete the cycle as many times as you can until time runs out.

Post your results in the comment section below. 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
    Mike Voegele July 22, 2013 at 11:09 am

    Great workout. I am 53 years young and did 4 complete cycles through plus 9 reps of the first exercise to start my 5th cycle in the 35 minutes. I changed up the burpees and did 8 count body builders instead, which incorporates two more counts by kicking your legs out wide and back in on each rep. Thanks, for the workout!!!

  2. Gravatar
    Tom July 22, 2013 at 7:00 pm

    Is it ok to do a workout like this many times a week or should I be doing other stuff more?

  3. Gravatar
    Racer X Virtual Trainer July 23, 2013 at 8:53 am

    Mike - Great job. These high intensity type works are tough for sure.

    Tom - Yes, many people do this type of workout multiple times per week. I would highly recommend trying the periodized motocross specific workouts in the premium training section if you really want to take your training to the next level. $19.95/month and the first month is free to try.

  4. Gravatar
    Daniel December 22, 2013 at 3:11 pm

    I've just come off injury that lasted a few months, do you think this will be a good workout to do to get me back into racing shape?

  5. Gravatar
    Racer X Virtual Trainer December 23, 2013 at 2:59 pm

    Daniel - This is a good workout to add to your overall training plan. But by itself, this workout can only do so much. And if you are just returning from injury, this is not a good workout to start with. You need to make sure your injury is 100% healed and then start easy and slowly build. The Virtual Trainer premium training plans do just this. It's called periodization and is the only way to really get in "race" shape. Check it out. First month is free.

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