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Sunday Workout Challenge - Detroit

by Racer X Virtual Trainer


If you are like me the excitement of supercross on Saturday night keeps me revved up well into Monday. To help blow off some steam and get a feel for what the men of supercross go through in a main event race, I challenge you to complete this workout as fast as you can. The workout is 20-minutes long (approximately the length of a 450 main) and consists of simple exercises, many of which require little to no equipment. So lace up those shoes and get ready to do some work.

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This week, trainer Charles Dao puts one of his head trainers, Jeremy Walker through the paces as Jeremy demonstrates the intensity needed to get through one round of this grueling challenge. Jeremy was able to pump out 1 round in 2-minutes 10-seconds so, with 10-second transitions and assuming he could keep the same pace, he was on track to complete 9 rounds.

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The Workout
Today's workout consists of four exercises: 15 squat presses, 10 hamstring curls, 5 knees to elbows, and finally 250 meters on the Concept2 rower. Check out the video below as Charles explains the challenge and then Jeremy takes you through one round of the workout. Set your timer for 20-minutes and see how many rounds you can complete before the timer goes off. Go as hard as you can and each time you get tired remember that on the track no one lets you pull over and rest. The Sunday challenge is up: are you ready to get a little nasty!


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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