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Sunday's Post High Point Workout (High Fives)

by Racer X Virtual Trainer

Think you can go all out like the pros in a 450 main event? 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 experienced at High Point? Take your workout out to the garage or out in the sun.

This is the "High fives" workout

AMRAP for duration of the 450 second moto. High Point's second moto time was 35:52.

The Movements:

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

5 pull ups
5 lunges per leg hold plate or kettle bell overhead (suggested weight - 10% body weight)
5 parallete push ups (use paralletes, books, aerobic steps etc. to get chest lower than hands)
5 box jumps
5 hang cleans (suggested weight - 40% body weight)
100 m shuttle run

Couple of Rules:

  • Pull Ups - You must do strict pull ups. No kipping and chin must be above the the bar.
  • Overhead Lunges - Rear knee must touch the ground.
  • Parallete push ups - Lower chest as close to floor as possible.
  • Box Jumps - If you don't have a box use your bike stand.
  • Hang Cleans - If you weigh 150 lbs, use 60 lbs.

How to do the challenge:

  1. It's very easy to follow. Set a stop watch for 35 minutes 52 seconds (the same time it took Ryan Dungey to complete the second 450 moto at High Point).
  2. Perform 5 pull ups, then immediately do 5 lunges, then immediately do 5 pushups, then 5 box jumps, then immediately do 5 hang cleans, then immediately do a 100 m shuttle run.
  3. Once you complete the shuttle run, go back to the pull ups and repeat the circuit until time runs out.
  4. Count your total number of reps for each exercise (or total number of circuits completed).

Post your results 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
    Jamie Allen June 10, 2012 at 9:25 am

    Tim, this is really coming together! Awesome stuff man!

  2. Gravatar
    Alexmoto117 June 10, 2012 at 10:14 am

    good race!

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