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Sunday's Post Washougal Workout (Broken Streak)

by Racer X Virtual Trainer


Think you can go all out like the pros do in a 450 outdoor moto? Time to prove it in this all-out AMRAP (As Many Reps As Possible) workout. Mike Alessi put in a great ride in moto 1 to hold off Ryan Dungey's charge for the lead....twice!

The challenge is to see how many rounds you can complete in the same time (36:08) it took Mike Alessi to win the first moto at Washougal. This challenge will take focus and determination to notch a top result!

The number of reps are based on Mike's number #800. 8 and 16.

The Movements

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

250 meter row (or 100 skips of a jump rope)
Tuck jump = 16 reps
Burpees = 8 reps
Air Squat = 16 reps
Knees to elbows = 8 reps

Couple of Rules:

  • Tuck Jump - knees must come past your hips.
  • Burpees - You MUST touch your chest to the floor. Jump at the end is optional.
  • Air Squats - quads have to go past parallel. In other words get those butts close to the floor!
  • Knees to Elbows - ummm, well, your knees must touch your elbows.

How to do the challenge.

  1. It's very easy to follow. Set a stop watch for 36 minutes 8 seconds and start rowing (or jumping rope).
  2. Perform 16 tuck jumps then immediately do 8 burpees, then immediately do 16 air squats, then 8 knees to elbows.
  3. Once you complete the knees to elbows, go back to the rower or jump rope and repeat the circuit until time runs out.
  4. Goal is to do as many circuits as possible in the allotted time.

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
    Matt July 23, 2012 at 3:24 pm

    Always look forward to Monday on RacerXVT! I got 9 3/5th cycles done in the allotted time.

  2. Gravatar
  3. Gravatar
    Tim V July 26, 2012 at 4:22 am

    Got 9 done in 36:50, phew!

  4. Gravatar

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