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Sunday's Post Supercross Challenge - Anaheim 2

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 each weekend, we will present a different challenge each and every Sunday through out the season. The workouts are 20-minutes long (approximately the length of a 450 main) and consist of simple exercises, many of which require little to no equipment. So lace up those shoes and get ready to do some work. The Anaheim 2 challenge is gonna kick your butt!

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If you missed last week's Phoenix challenge, you can find it right here.

The Workout

Today's workout consists of three exercises: kettle bell swings, push-up pull-up combo, and toes to bar. Check out the video below as Charles Dao (Cole Seely's trainer) explains the challenge and 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. So let's do this!


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
    Michael Main January 21, 2013 at 6:32 am

    I did the Phoenix Challenge this past Sunday and it was one of the hardest things ive ever done. I got through 5 rds. Just out of curiousity how many does seely and them guys get through on average?

  2. Gravatar
    Racer X Virtual Trainer January 21, 2013 at 3:30 pm

    Great question and one we are working on answering. It's a little tough to get these guys to do workouts like this during the season. I am guessing they could get 8-10 rounds.

    BTW, I think the A2 challenge was even harder. I could only pump out 4 rounds.

  3. Gravatar
    Chris January 21, 2013 at 10:03 pm

    7rds!!!! Wow if you go all out its a good one.

    HR 170 at the finish

  4. Gravatar
    Racer X Virtual Trainer January 22, 2013 at 10:26 am

    Great job Chris....7 rounds is pushin it!

  5. Gravatar
    Michael Main January 28, 2013 at 1:37 pm

    I got 6 rounds done in 18 minutes of the A2 challenge!! I thought Phoenix was harder but I think its because I am still building my muscle back from a femur break and the step ups kill!!

  6. Gravatar
    DanBeaven January 28, 2013 at 2:47 pm

    7 rounds in about 21 mins. I'd started the 7th by times up so though i best finish it :0

  7. Gravatar
    Jesse George January 20, 2014 at 1:51 pm

    7 rounds in 22 minutes. Like Dan, I started the 7th round with time left to go so needed to finish it out. Keep em' coming!

  8. Gravatar
    Mike Hartensveld January 20, 2014 at 6:58 pm

    8 rounds in 19:36, this one is a tough one for sure! toes to bar was definitely my weakness!

  9. Gravatar
    Tim Taylor January 20, 2014 at 11:03 pm

    Why is this great for a Moto racer? Seems to me he is meshing strength with endurance. Strength should be done low reps, complete control with perfect technique with goal to get strong. This video seems to be working the exact same energy system these guys do all day on the bike?? Strength training should be a supplement to your moto training, not another sport you need to recover from.

  10. Gravatar
    Racer X Virtual Trainer January 21, 2014 at 4:36 pm

    Tim - First, these workouts are not meant for pro riders or guys who get to ride 3-4 days per week. They are meant for weekend warriors who ride 1 day per week if they are lucky. The workouts are meant purely as a challenge. Nothing more and nothing less. The essence of the workout is create a form of competition where riders can measure themselves not only against others but also themselves by tracking how they improve over time. They are also meant as a "replacement" workout when a guy is scheduled to ride but cannot.

    If you follow the site you will know that we 100% believe in periodization. Both in strength training and cardio. These workouts should be a part of an overall periodized training plan, NOT a rider's entire plan. Thanks for the comment and hope this helps.

  11. Gravatar
    jesse September 26, 2014 at 12:00 pm

    this workout is awesome !!!! i was completely drenched in sweat by the 17 minute mark. i am starting motocross training in november and i was going to start cross-fit in February. our snow up here in northwestern ontario starts falling at the end of october and doesn't go away until the end or mid april, so i cant ride until about the begging of may. i was hoping for some advice on training and if it is worth it then i am more then happy to buy onto this training program. my goals as a motocross racer is not to make to the big times, my passion lies with skydiving and base jumping. i am just hoping to be at the top of my racing circuit in a couple years. i am 17 right now and i am in the top 10 of the fastest guys in the circuit. now if i go to the province to my left in manitoba i would get my ass wooped in the pro class, hahaha. if we could email back and forth that would be great my email is, i can tell you about my injurys and what exercises i have to avoid from being in a wheelchair at 30, is what my doctor said :) on that note i hope to hear from you soon, oh!! and i got 10 rounds in 19:49 min is that an okay time for a motocross racer??

  12. Gravatar
    Racer X Virtual Trainer September 26, 2014 at 6:06 pm

    Great job on the workout Jesse. I highly recommend you join the premium training program for 19.95 per month and Coach Seiji and I would be more than happy to help you modify the plans to suite you. Thanks!

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