Leogang MTB World Cup Benchmark Workout

Throwback to our benchmark MTB workout for the Leogang Downhill World Cup this summer.

Here’s a throwback from this summer’s Leogang World Cup Benchmark workout for downhill MTB. We devised this workout after watching back some head cam footage from riders to come up with a work out that’s a fair representation of the track through multi modal exercises – our favourite style of training. Restricting yourself to a single, isolated movement like #legday is no way near as beneficial as putting together strength and cardio in one effort.

This benchmark is a great one to try for yourself. Time yourself for one whole round of:

250m Row
– Ideally using a Concept 2 rowing machine.
3 Burpee Pull Ups – chest and thighs to the ground. Stand up, jump to a bar and complete a pull up
20 Mountain Climbers – Plank position, raising you knees to your arm pit to activate your core and oblique muscles.

Then complete;

5x Deadlift
– ideally with a barbell and neutral back position.
5x Bent Over Row – again, with a barbell. bending over to activate the shoulder blades, not your traps.
5x Front Squat – take a look at our front squat video for options that will work for your level of mobility.

For this video use 30kg for female and 40kg for males. Lighten this weight if your deadlift isn’t that strong, we don’t want you overdoing it.

Then complete;


That completes one round. It will be tough, and it will test you. But it’s a great all round burner for overall fitness. One round of this is our Leogang MTB benchmark workout. Try it for 3 rounds with a 5 minute rest in between as part of your training routine, come back to it later to retest and see how you’ve improved!

Adam did 3 rounds with the times:
Round 1 – 3:43
Round 2 – 3:40
Round 2 – 3:19

Got a question?

We're here to help

Still not sure or training is for you? You’ll find various workouts and testing you can try out for free – we don’t specify a minimum period on the program, and you can cancel any time, hassle-free. We’re with you all the way too, so if you have any questions just get in touch and we’ll be here to help.

Keep in the loop

We use Mailchimp as our marketing platform. By clicking below to subscribe, you acknowledge that your information will be transferred to Mailchimp for processing. Learn more about Mailchimp's privacy practices here. You can unsubscribe at any time by clicking the link in the footer of our emails. For information about our privacy practices, please visit our privacy policy.