MTB Riders Workout – Dumbbells or a Barbell – Can you keep up?
In this video we show you an intense workout for MTB riders. It’s a bit of a beast and it’ll challenge you all, best thing is, you don’t need a ton of equipment to do it! You could do it with a single dumbbell if that’s all you have!
We were lucky enough to be joined by seasoned pro Jack Reading and his protégé Dan Slack – who came second in the Junior mens Downhill World champs in 2020!
So what do you have to do for this brutal strength workout?
Alternate every minute until you fail:
Start on minute 1 with 7 Thrusters
Then on minute 2 complete 7 Dirty Cleans
Rest the remaining time within each minute, starting each rep cycle at the start of every minute.
Once you are comfortable with that, increase the reps. The pro riders in the video were up to 15 reps on each which is massive.
In this particular video we swapped them between a pair of dumbbells and a barbell for each round of 2 minutes, this kept things spicy for them and changed the stimulus slightly. This a great workout for mtb riders looking to improve grip and muscular endurance through the shoulders and arms!
See if you can keep up with Jack and Dan! Tag us on social media for a shout out!
Step 1
Choose your level
We’re all about purposeful time. So ours are tailored, sport-specific fitness programs designed to cater to the particular demands you face in your chosen sport, benefit your overall fitness and improve your bike handling. With our Fit4Racing or the new Fit4Riding programs, you'll always be ready.
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Fit4Racing
Fit4Racing is our top tier, original product. Designed with our pro's for all levels of riders. 3 full strength and conditioning training days, with a 4th day of multiple training options including on bike training.
£45 per month -
Fit4Riding
Fit4Riding is our training for everyone, think of it as Fit4Racing 'Light'. 2 days of stripped back strength and conditioning and an optional on bike effort on day 3. All achievable with bodyweight or limited equipment.
£25 per month
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.