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148
Workout

The average difficulty level is 4

~1 h. 11 min.
~852 kcal
⁉️ Comments

"Medium Difficulty level 4" — this strength training will help you work out your whole body, strong and strong muscles will improve your overall endurance, which will help maintain high intensity throughout the race. 

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
High pull (single arm - single leg )
5
Level: 1
S1
8
Subscription needed
High pull (single arm - single leg )
5
Level: 1
S2
8
Subscription needed
High pull (single arm - single leg )
5
Level: 1
S1
8
Subscription needed
High pull (single arm - single leg )
5
Level: 1
S2
8
Subscription needed
High pull (single arm - single leg )
5
Level: 1
S1
8
Subscription needed
High pull (single arm - single leg )
5
Level: 1
S2
8
Subscription needed
Side lunge
6
Level: 3
S1
12
Subscription needed
Side lunge
6
Level: 3
S2
12
Subscription needed
Side lunge
6
Level: 3
S1
12
Subscription needed
Side lunge
6
Level: 3
S2
12
Subscription needed
Side lunge
6
Level: 3
S1
12
Subscription needed
Side lunge
6
Level: 3
S2
12
Subscription needed
Press pull
7
Level: 1
R1
6
Subscription needed
Press pull
7
Level: 1
R2
6
Subscription needed
Press pull
7
Level: 1
R3
6
Subscription needed
Squat jump (wide foot position)
7
Level: 1
R1
15
Squat jump (wide foot position)
7
Level: 1
R2
15
Squat jump (wide foot position)
7
Level: 1
R3
15
Exit to the plank on the forearms
6
Level: 3
R1
12
Subscription needed
Exit to the plank on the forearms
6
Level: 3
R2
12
Subscription needed
Exit to the plank on the forearms
6
Level: 3
R3
12
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Forward fold
1
Level: 4
10 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
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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