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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.
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
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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