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TRX 40/40 Fight Club

by Racer X Virtual Trainer


Greg Direnzo 39/35
Johnny Palmieri 20/24
Kristen Direnzo 12/21
Fernando Almonte 19/24
Eloy Almonte 19/26
Nick Smith 20/25
Vic Palmieri 25/25
Darra Schepps 16/20
Michele Direnzo 19/18
Virtual Trainer 32/30
David Amato 35/31
Nico Izzi 40/50
Randy Hetrix 43/34

Star Racing's Nico Izzi shows his skills in the gym by tackling the grueling TRX 40/40 Upper Body Challenge. Nico shows that professional motocross riders are indeed world class athletes by busting out an amazing 40 Atomic Push-ups followed by 50 Low Rows.

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The two signature TRX exercises we use to measure upper body and core strength are the TRX Atomic Push-Up and the TRX Low Row. At our events, we have competitions to see who can get the most of each of these exercises and if someone can get more than 40 good reps there's a good chance they are going to win. So now we're putting the challenge to all of you. Can you reach this challenging milestone of getting at least 40 of each? If you can, you're in the elite category of fitness. Getting 10/10 will be a challenge for most people, but with regular training you will be able to make it in the exclusive 40/40 club. And as you all should know by now, superior core and back strength are crucial factors in riding motocross. Shear strength is not the goal here. Strength and muscular endurance are the key;  just like in motocross.

The rules for the TRX 40/40 challenge are simple: See how many consecutive TRX Atomic push-ups and TRX low rows you can do with no more than a 1 minute break between the exercises.

Announce your acceptance of the challenge on our "accept the 40/40 challenge" forum and let everyone know.

Once you are able to get 10/10, 20/20, 30/30 or 40/40 video yourself, upload to Youtube, and post your results in our TRX 40/40 Challenge Champions forum. Don't forget to grab your challenge badge for the level you reached. Post it on your website, blog and/or facebook profile so you can let everyone know what you can do!

To do an atomic push up, start with the TRX 12 inches off the ground. Slide your feet into the straps and your body should be face down with arms extended in "plank" position ready to do a push up. Bring your knees into your chest. Knees must come past the 90° point in order to count. Extend your legs and lower your chest completely to the ground. It might help to have a tennis ball or a friend hold his/her fist to give you a marker of how far down you need to go. Quickly, but with control, press your body up to have your arms extended and your body raised. This is one full repetition. Repeat until you can't do any more, record your score.

To do a low row, shorten the TRX all the way. Start with your feet anchored directly under the pivot point of the TRX. Either anchor them by propping them up against the wall, door, tree or what ever you have the TRX attached to. If your TRX is suspended directly above you, have a friend stand in front of you and use his/her feet as your anchor. Holding onto the straps, lean back so your body is at about a 45° angle, with your arms stretched out. Pull your hands to your chest so your body is lifted, rotating your hands from a horizontal position to a vertical position. You should end with your hands to the side of your chest and your body raised. Return your body to the 45° angle with arms extended. Keep elbows down by your side the whole time. This completes one full repetition. Repeat until you can't do any more, record your score.

If you're like most mortals you need to train to reach the 40/40 milestone. Here is a suggested routine to assist you in accomplishing this goal. Visit the 40/40 Workout. This is a great early summer routine that is perfect for motocross. If you like CrossFit, you'll love the this!

Don't have a TRX? Get yours here!

Rumor is, there's some interest from the TRX Community members regarding Randy Hetrick's first go at the TRX 40/40 Challenge. While he wishes he had more stellar results to report, his first outing brought 43/34 -- a score that was ok but not super satisfying to him. (At least the video shows that he held decent form!) The test told him that he has been spending more time working than working-out lately, an imbalance that he aims to fix this month. His new goal is to join the 50/50 Club come August. Wish him luck!

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
    stavish January 23, 2011 at 6:53 pm

    Izzi has horrible form.

  2. Gravatar
    Racer X Virtual Trainer January 24, 2011 at 9:18 am

    His low rows are 't bad, but if it were a competition, I'd have to discount most of the pushups since he didn't go low enough or bring his knees in far enough. But still, that was an impressive effort.

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