Sign In
Menu
148
Workout

The average difficulty level is 4

~1 h. 11 min.
~852 kcal
Female
⁉️ 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.
Widmill
1
Level: 1
S2
10 sec.
Golf
1
Level: 2
6
Side lunge (alternating)
1
Level: 2
12
Butterfly
1
Level: 1
10
Exit to the plank on the forearms
1
Level: 1
12
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Short extension
1
Level: 1
8
Sumo squat
1
Level: 2
10
Main exercises
High pull (single arm - single leg )
5
Level: 1
S1
8
High pull (single arm - single leg )
5
Level: 1
S2
8
High pull (single arm - single leg )
5
Level: 1
S1
8
High pull (single arm - single leg )
5
Level: 1
S2
8
High pull (single arm - single leg )
5
Level: 1
S1
8
High pull (single arm - single leg )
5
Level: 1
S2
8
Side lunge
6
Level: 3
S1
12
Side lunge
6
Level: 3
S2
12
Side lunge
6
Level: 3
S1
12
Side lunge
6
Level: 3
S2
12
Side lunge
6
Level: 3
S1
12
Side lunge
6
Level: 3
S2
12
Press pull
7
Level: 1
R1
6
Press pull
7
Level: 1
R2
6
Press pull
7
Level: 1
R3
6
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
Exit to the plank on the forearms
6
Level: 3
R2
12
Exit to the plank on the forearms
6
Level: 3
R3
12
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

Comments

Start training