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Sunday's Post Millville Workout (The Tomac)

by Racer X Virtual Trainer

Think you can go all out like the pros in a 250 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 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 bringing Blake Baggett's string of moto wins to a stop at 4. 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 (35:09) it took Eli Tomac to win both motos at Millville.

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 35:09 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
    Infabable monarch July 15, 2012 at 7:02 pm

    I feel like Barcia cause Tomac just whooped my ass!

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    Matt July 17, 2012 at 3:37 pm

    Got 7 1/5th cycles in the allotted time. Jumping from the kettle bell swings to the burpees straight into the hands off push ups was a challenge for me......keep em comin! Thanks

  4. Gravatar
    dan beaven July 20, 2012 at 1:59 am

    I managed four and bit rounds JUST in the time, but I modified it some:
    Burpee push ups with pull ups; push ups with feet on a larr balance ball; front squats with a 50kg barbell; butterfly squats and 22kg straight arm swings. Dunno if that's good or bad, managed all the reps for 4.5 sets in the time and my ass was whipped!

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    Racer X Virtual Trainer July 20, 2012 at 10:25 am

    Your ass was whipped, so that is good :)

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    Tim V July 21, 2012 at 6:08 am

    Got 6 done, going from burpees to pushups was gard for me. Keep the WOTD coming Tim. This one was the most challenging for me so far!

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    #54 March 03, 2014 at 11:29 am

    8 4/5th rounds by the time was over. All out effort.. The burpees was the hardest part for me. Great workout :-D

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