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Post Supercross Sunday Workout - San Diego

by Racer X Virtual Trainer

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This workout is a total body metabolic blaster. Use it during those training periods that call for high intensity bouts of work. Better bring your A-game because if done correctly this little beauty will bring you to your knees.

Supercross - High Intensity Interval Workout

Start out with a 10-minute warmup (stationary bike, Concept2 rower, skip rope, run, etc.)

When performing the strength training exercises, use enough weight to be completely exhausted at the end of 45 seconds. This is usually 25 to 30 repetitions. If you can do more than 30 reps, add weight. 100% max effort is required for all weighted exercises. Perform 2 sets of each circuit before moving on to the next.

Circuit 1
3-minute (or 700 meter) row. Sub-maximal effort (3 on a scale of 1 to 4)
Rest 2-minutes
Repeat Circuit 1 (2-sets total)

Circuit 2
Hammer Throws (or Kettle Bell Throws) You can also use dumbells for this exercise.
Ladders (Push-ups and Pull-ups combined)
3-minute (or 700 meter) row. Sub-maximal effort (3 on a scale of 1 to 4)
Rest 2-minutes
Repeat Circuit 2 (2-sets total)

Circuit 3
3-minute (or 700 meter) row. Sub-maximal effort (3 on a scale of 1 to 4)
Rest 2-minutes
Repeat Circuit 3 (2-sets total)

2000 meter interval row. Row 500 meters at normal pace, 500 meters at an all out pace, etc.

Cool down and stretch.

If you don't have access to a rowing machine, substitute a stationary bike, tread mill, Versa Climber, Jump rope, etc. - All should be sub-maximal pace for approximately 3 minutes.

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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Discussion

  1. Gravatar
    Chad February 12, 2012 at 11:54 am

    "Perform 3 sets of each circuit before moving on to the next"
    "Repeat Circuit 1 (2-sets total)"

    I am confused... Does this mean you perform each strength exercise 3 times and the whole Circuit 2 times which would equal a total of 6 sets each if the circuit is repeated? I would think wording it as: "perform 3 sets of each MOVEMENT/EXERCISE then repeat entire circuit" is clearer. The term set(s) and circuit gets inner changed too much.

  2. Gravatar
    Racer X Virtual Trainer February 12, 2012 at 12:32 pm

    Sorry, that should have read "perform 2 sets of each circuit before moving on."

  3. Gravatar
    Trev Pelzer February 14, 2012 at 9:00 pm

    Hi, thanks for posting this workout! Wondered how many times a week a you recommend a workout like this? Is a workout like like this too much to do 4-5 times a week? Thank you!

  4. Gravatar
    Racer X Virtual Trainer February 15, 2012 at 2:28 pm

    It really depends on the rest of your program and how much you ride. Check out these articles. Maybe they will help you piece a structured workout together.

    http://www.racerxvt.com/article/off-season-training-analysis
    http://www.racerxvt.com/article/strength-training-for-motocross

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