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Sunday Workout Challenge - Seattle

by Racer X Virtual Trainer


Think you can go all out like the pros do in a supercross 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 time of this AMRAP is listed below. One time through and you are done so give it your all.

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 plus 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 substitute any other form of cardio like a run sprint or jump rope. "Max calories" means to go as hard as you can!

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. Add all those numbers together and that is your total score.

Post your score 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
    Maurizio Gatto April 13, 2014 at 4:58 pm

    I would smoke Villopoto, tell him to show up at BD!

  2. Gravatar
    Racer X Virtual Trainer April 14, 2014 at 7:54 am

    Maurizio - I assume you are referring to this workout. What are your numbers?

    Here are mine and my daughter's numbers. We did this last night and I am still smoked!
    Tim 47 years old, Rachel 12 years old.

    KB Swings - Tim 65 reps, Rachel 69 reps (Tim - 45 lb, Rachel 12 lb)
    Box Jump - Tim 40, Rachel 61 (Tim - 21", Rachel 14")
    Push ups - Tim 40, Rachel 37
    Row - Tim 54 cals, Rachel 27 cals

    Total Score - Tim 199, Rachel 194 (Woo Hoo I won!)

  3. Gravatar
    Erle April 26, 2014 at 1:54 pm

    Did it an hour ago... The press ups killed me for some reason.


    KB Swings - 80 20kg
    Box Jump - 60
    Push ups - 55
    Row - 55cal concept 2

  4. Gravatar
    Dave R April 29, 2014 at 7:18 pm

    Hgt 69 inches
    KB swings 50 lbs 75,
    Box jump 21 inch box 56,
    Pushups-hands released- 72,
    Row-53 cal concept 2
    Struggled on box jumps!!
    Total 256
    Then did cardio rowing

  5. Gravatar
    Racer X Virtual Trainer May 06, 2014 at 2:50 pm

    Good job guys....keep those numbers coming!

  6. Gravatar
    Matt F April 19, 2016 at 8:34 pm

    H: 189cm
    W: 90kg
    A: 32

    KB Swings: 86 x 24kg
    Box Jumps: 47 x 24in
    Push Up: 48
    Row: 54 cal

    Total: 235

  7. Gravatar

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