BMX Star Marcus Christopher Reveals the Brutal Training Behind His X Games Comeback

With the MoonPay X Games Sacramento and Louisiana quickly approaching, BMX athletes are deep in preparation mode, including Marcus Christopher. The 23-year-old Ohio native has collected six X Games medals since 2023 and represented Team USA in the men's BMX freestyle event at the 2024 Paris Olympics, where he narrowly missed the podium with a fourth-place finish. After facing an injury in 2025, he's now cleared to compete again this summer, rebuilding momentum through a training routine that combines BMX riding, strength work, cardio conditioning, and gymnastics.

"My goal is to maintain my current strength and improve my cardiovascular endurance," Christopher shares with Men's Journal. "My contest runs are only one-minute long, but with the amount of pedaling the bike, while doing sometimes up to 30 tricks, endurance is a must."

Get a glimpse inside one of the workouts helping Christopher prepare for his return to the X Games.

BMX Athlete Workout

A typical week of training for Christopher includes riding his BMX bike on his backyard ramp up to five times per week. In addition to his riding sessions, he completes four gym workouts each week, splitting his time between two strength training days and two cardio-focused days. His cardio sessions may include the Echo bike, spin bike, stair running, jumprope, or rowing.

How to Do Spin Bike Intervals

1. Set up on a stationary bike.
2. Perform intervals, speeding up for 85 seconds.
3. Actively recover for 60 seconds.
4. Perform 4 sets.

How to Do Bulgarian Split Squats

1. Stand a few feet in front of a bench and place one foot behind you on the bench.
2. Lower your back knee toward the floor while keeping your chest up.
3. Drive through your front heel to return to the starting position.
4. Perform 4 sets of 10 reps on each leg.

How to Do Bentover Barbell Rows

1. Hinge at the hips and hold a barbell with your arms extended under your chest.
2. Keep your back flat and pull the bar toward your stomach.
3. Lower the bar under control and repeat.
4. Perform 4 sets of 12 reps.

How to Do TRX Hamstring Curls

1. Lie on your back with your heels in the TRX straps and legs extended.
2. Lift your hips off the floor and bring your heels toward your glutes.
3. Extend your legs back out while keeping your hips elevated.
4. Perform 5 sets of 8 reps.

How to Do Plate Pinches

"I believe plate pinches have been beneficial in improving grip strength and reducing arm pump while I'm riding," Christopher says.

1. Stand tall and hold two weight plates together by pinching them between your fingers and thumb.
2. Keep your arms at your sides and maintain your grip for time.
3. Perform 3 sets for 60 second holds.

Related: Why Endurance Athletes Are Swapping Extra Miles for Heavy Lifting (and Why It Works)

This story was originally published by Men's Journal on Jun 4, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.

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This story was originally published June 4, 2026 at 4:16 PM.