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161
Workout

Average difficulty level 3

~1 h. 19 min.
~948 kcal
Female
⁉️ 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
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Pistol
7
Level: 3
S1
10
Pistol
7
Level: 3
S2
10
I - Abduction
6
Level: 2
10
Hinge press (bars)
5
Level: 2
10
Burpee
7
Level: 2
S1
8
Burpee
7
Level: 2
S2
8
Butterfly - Squat
7
Level: 2
12
Round 2
Pistol
7
Level: 3
S1
10
Pistol
7
Level: 3
S2
10
I - Abduction
6
Level: 2
10
Hinge press (bars)
5
Level: 2
10
Burpee
7
Level: 2
S1
8
Burpee
7
Level: 2
S2
8
Butterfly - Squat
7
Level: 2
12
Round 3
Pistol
7
Level: 3
S1
10
Pistol
7
Level: 3
S2
10
I - Abduction
6
Level: 2
10
Hinge press (bars)
5
Level: 2
10
Burpee
7
Level: 2
S1
8
Burpee
7
Level: 2
S2
8
Butterfly - Squat
7
Level: 2
12
Hammock - Dolphin
1
Level: 2
5
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.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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