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161
Workout

Average difficulty level 3

~1 h. 19 min.
~948 kcal
⁉️ Comments

"Medium Difficulty Level 3" — This circuit training includes five exercises to develop strength, endurance and flexibility. The development of these qualities allows you to perform movements more efficiently, reduces the risk of injury during the race, provides a competitive advantage, increasing the chances of winning.

Warm up
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Toe squats
1
Level: 1
20
Subscription needed
High pull
1
Level: 1
12
Subscription needed
Neck extension
1
Level: 1
S1
6
Subscription needed
Neck extension
1
Level: 1
S2
6
Subscription needed
Latissimus stretch
1
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S2
15 sec.
Subscription needed
Hero pose
1
Level: 1
S1
15 sec.
Subscription needed
Hero pose
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
Pistol
7
Level: 3
S1
10
Subscription needed
Pistol
7
Level: 3
S2
10
Subscription needed
I - Abduction
6
Level: 2
10
Subscription needed
Hinge press (bars)
5
Level: 2
10
Subscription needed
Burpee
7
Level: 2
S1
8
Burpee
7
Level: 2
S2
8
Butterfly - Squat
7
Level: 2
12
Subscription needed
Round 2
Pistol
7
Level: 3
S1
10
Subscription needed
Pistol
7
Level: 3
S2
10
Subscription needed
I - Abduction
6
Level: 2
10
Subscription needed
Hinge press (bars)
5
Level: 2
10
Subscription needed
Burpee
7
Level: 2
S1
8
Burpee
7
Level: 2
S2
8
Butterfly - Squat
7
Level: 2
12
Subscription needed
Round 3
Pistol
7
Level: 3
S1
10
Subscription needed
Pistol
7
Level: 3
S2
10
Subscription needed
I - Abduction
6
Level: 2
10
Subscription needed
Hinge press (bars)
5
Level: 2
10
Subscription needed
Burpee
7
Level: 2
S1
8
Burpee
7
Level: 2
S2
8
Butterfly - Squat
7
Level: 2
12
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
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
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

Comments

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