Moto and MTB Arm Pump – Get Rid of it! – Workout of the Week 1st March 2020

We put this workout together for our riders to combat Moto and MTB arm pump!

This week Jonny is flying solo as our video guys Dan and Johnny (yes there’s two) were both out on other things. Enjoy as Jonny self films vlog style this weeks Work Out of the Week, a grippy effort that’ll help reduce moto and mtb arm pump!

So what’s the workout? With 2 dumbbells;

5 sets:
2 Manmakers
6 Double Snatches
6 Rows
6 Cleans
6 Thrusters


Rest the remaining time in a 10 minute window. Repeat for 3 total rounds. Done. We’d recommend a weight of 10kg dumbbells for strong ladies, and 15kg for strong men. Remember to stay safe and not overload yourself, don’t go too heavy because of ego, make the most from this workout with purposeful movement. With that in mind we recommend doing 1 round as a warm-up with the weight you are planning on using before you start, then consider if that weight is appropriate.

This workout will become grippy and arm pump is one of the most debilitating things to get whilst out riding Moto and MTB, thankfully we’re here to help. There is no better time to join our growing community of riders on our training programs. We offer weekly videos with all of our training programs to explain what you have to do to ensure good technique and full explanation.

Using the menu at the top of the page you can find our tailored programs for Motocross, Enduro Moto, Enduro MTB and Downhill MTB that will get you stronger, fitter and faster out on the trail – Sign up now!

Be sure to follow us on Facebook, Instagram and subscribe to our Youtube channel for more free content and training tips too. We strive to offer the best training advice, and the best training packages for riders that want to improve their fitness for better riding. Take a look at the other articles here in the Zone area of our website where we have a library of training advice for you to look through. We’re constantly adding more content and stories to bring fresh ideas to you riders to use in your off bike training.

See you on the other side.

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.

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