Video: Seth Sherlock & Motocross Racer Shawn Maffenbeier Take on a Tough Workout Challenge

Feb 27, 2021
by PerformX  

Check out professional motocross athlete Shawn Maffenbeier and professional downhill mountain bike athlete Seth Sherlock going through a PerformX strength and conditioning session.

Here is a basic routine I suggest (use video for exercise guidance)

Warm-up: 3 - 5 minutes on rowing machine + 3 - 5 minutes on stationary bike.

Circuit 1:

1. Clean Press (PerformX version): 4 repetitions (20 - 40 lbs dumbbells).
2. Push Up: 8 repetitions
3. Back Row: 8 repetitions (20 - 40 lbs dumbbells).
4. RowERG: 1 minute @ 80% effort.
5. Rest 1 minute, then repeat above 3 sets. -

Circuit 2:

1. Front Squats: 8 repetitions (20 - 40 lbs dumbbells).
2. Locked Bent Knee Deadlifts: 8 repetitions (20 - 40 lbs dumbbells).
3. BikeERG (or suitable stationary bike): 1 minute @ 80% effort.
4. Rest 1 minute, then repeat above 3 sets. -

Circuit 3:

1. Squat Press: 8 repetitions (20 - 30 lbs dumbbells).
2. Reverse Lunges: 6 repetitions each leg (20 - 40 lbs dumbbells).
3. SkiERG: 1 minute @ 80% effort.
4. Rest 1 minute, then repeat above 3 - 4 sets.

Focus on technique, form, alignment/posture, control/stability, tempo, and breath. Use video for guidance. Do not focus on just working hard....focus on working right (strong biomechanics).

Try this routine 2 - 3 times weekly for 3 - 4 weeks, and see how much endurance you add to your fitness.

For BikeERG/stationary bike, RowERG, or SkiERG, choose whatever equipment you have available, even if only one piece of equipment (use for Circuit 1 - 3). Can substitute Burpees or Box Jumps if none of this equipment is available. -

For additional assistance or questions, contact Todd Schumlick Click Here

PerformX Online Training coming soon! www.performxtraining.com

Check PerformX on Instagram @performx_training 




15 Comments

  • 9 0
 Shoulda made them stack the wood
  • 3 0
 Right? With the first shot in that video I figured that Todd was just using this as an excuse to have them do his house work.
  • 1 0
 @PAmtbiker: So... The Mr. Miyagi approach to training?
  • 1 0
 Chop wood, carry water. The Traditional circuit training.
  • 6 0
 Can't wait not to do this!
  • 7 0
 I'm going to go ahead and lift this carrot cake.
  • 7 0
 @Remedy808: beat you to it. Lifted one yesterday. Curiously the more I lifted it the easier it got.
  • 5 0
 8 push-ups? Ok. Why not throw in 12-15 seconds of planking and 6 jumping jacks.

Gainz
  • 2 0
 BRO TIP : Slam the weight on the ground on the last rep of your set to SCARE THE WEIGHTS INTO BEING LIGHTER
  • 2 0
 I'm excited to see the online training stuff. Been waiting eagerly this offseason.
  • 1 0
 Seth looked so unhappy at the end of some rep sets ahaha Looks soul crushing indeed, but no pain no gain I guess
  • 1 0
 Shermo just moved up the ladder for betting on WC this year!!
  • 1 0
 Great coaching information like usual coach, thank you!
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