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Workout

Easy difficulty level - 6

~55 min.
~660 kcal
⁉️ Comments

"Easy difficulty level — 6" This workout is aimed at strengthening the muscles of the arms, grip, hips and buttocks. Working out the muscles of the lower body helps to improve running technique, which helps to effectively overcome obstacles without losing speed. Cross-country running requires an athlete to quickly change direction and agility. Strong gluteal muscles help the body to better adapt to such loads. Strengthening the biceps, triceps, and forearm is essential for passing challenges such as handgrips, rope climbing, and overcoming high obstacles. The training is performed in a circular format to improve overall endurance, which will also be useful when running long distances.

Warm up
High pull - Squat
1
Level: 1
12
Subscription needed
W pull
1
Level: 1
10
Subscription needed
March
1
Level: 2
S1
12
Subscription needed
March
1
Level: 2
S2
12
Subscription needed
High pull - Squat
1
Level: 1
12
Subscription needed
W pull
1
Level: 1
10
Subscription needed
March
1
Level: 2
S1
12
Subscription needed
March
1
Level: 2
S2
12
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Pull with hip rotation
4
Level: 1
S1
10
Subscription needed
Pull with hip rotation
4
Level: 1
S2
10
Subscription needed
Sumo squats
4
Level: 1
15
Subscription needed
Sprint start (alternating)
4
Level: 1
S1
10
Subscription needed
Sprint start (alternating)
4
Level: 1
S2
10
Subscription needed
Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
Subscription needed
Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
Subscription needed
Forearm extension standing
3
Level: 2
12
Subscription needed
Round 2
Pull with hip rotation
4
Level: 1
S1
10
Subscription needed
Pull with hip rotation
4
Level: 1
S2
10
Subscription needed
Sumo squats
4
Level: 1
15
Subscription needed
Sprint start (alternating)
4
Level: 1
S1
10
Subscription needed
Sprint start (alternating)
4
Level: 1
S2
10
Subscription needed
Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
Subscription needed
Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
Subscription needed
Forearm extension standing
3
Level: 2
12
Subscription needed
Round 3
Pull with hip rotation
4
Level: 1
S1
10
Subscription needed
Pull with hip rotation
4
Level: 1
S2
10
Subscription needed
Sumo squats
4
Level: 1
15
Subscription needed
Sprint start (alternating)
4
Level: 1
S1
10
Subscription needed
Sprint start (alternating)
4
Level: 1
S2
10
Subscription needed
Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
Subscription needed
Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
Subscription needed
Forearm extension standing
3
Level: 2
12
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Hammock - Dolphin
1
Level: 1
5
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Archerpose
1
Level: 1
R1
5
Subscription needed
Archerpose
1
Level: 1
R2
5
Subscription needed
Forward fold
1
Level: 4
10 sec.
Subscription needed
Forward fold
1
Level: 5
10 sec.
Subscription needed

Comments

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