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151
Workout

The average difficulty level is 6

~57 min.
~684 kcal
⁉️ Comments

"Medium difficulty level 6" — this training is aimed at strengthening the upper body. During the tests, it is necessary to be able to pull up, climb hills, overcome high walls, and have a firm grip when passing various handlebars. Therefore, it is necessary to pay attention to the development of the upper body strength first of all.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats (wide feet position)
1
Level: 1
15
Exit to plank
1
Level: 1
12
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.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
High pull
7
Level: 4
R1
12
High pull
7
Level: 4
R2
12
High pull
7
Level: 4
R3
12
Press - I Adduction
6
Level: 2
R1
6
Press - I Adduction
6
Level: 2
R2
6
Press - I Adduction
6
Level: 2
R3
6
Bar muscle up
5
Level: 1
R1
10
Bar muscle up
5
Level: 1
R2
10
Bar muscle up
5
Level: 1
R3
10
Hinge press (bars)
7
Level: 3
R1
10
Hinge press (bars)
7
Level: 3
R2
10
Hinge press (bars)
7
Level: 3
R3
10
Hip Press
6
Level: 1
R1
8
Hip Press
6
Level: 1
R2
8
Hip Press
6
Level: 1
R3
8
Mountain Climber
7
Level: 2
R1
12
Mountain Climber
7
Level: 2
R2
12
Mountain Climber
7
Level: 2
R3
12
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.

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