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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
Widmill
1
Level: 1
S1
10 sec.
Subscription needed
Widmill
1
Level: 1
S2
10 sec.
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Side lunge (alternating)
1
Level: 2
12
Subscription needed
Butterfly
1
Level: 1
10
Subscription needed
Exit to the plank on the forearms
1
Level: 1
12
Subscription needed
Side lunge stretch
1
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S2
15 sec.
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
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
Neck extension
1
Level: 1
R1
6
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Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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