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155
Workout

The average difficulty level is 10

~1 h. 15 min.
~900 kcal
Female
⁉️ Comments

"Average difficulty level 10" — this circuit training is aimed at developing endurance and strength. Obstacle races are often of considerable length, and participants need to maintain a high level of physical activity for a long time. Hardy athletes are able to cope with fatigue and maintain their speed to the finish line.

Warm up
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Lower back stretch with rotation
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Tilted march
6
Level: 2
12
Overhead squats
7
Level: 2
12
A - Abduction
5
Level: 2
10
Lunge with rotation
7
Level: 3
S1
5
Lunge with rotation
7
Level: 3
S2
5
Exit to plank
5
Level: 2
12
Hinge press (bars)
5
Level: 2
10
Round 2
Tilted march
6
Level: 2
12
Overhead squats
7
Level: 2
12
A - Abduction
5
Level: 2
10
Lunge with rotation
7
Level: 3
S1
5
Lunge with rotation
7
Level: 3
S2
5
Exit to plank
5
Level: 2
12
Hinge press (bars)
5
Level: 2
10
Round 3
Tilted march
6
Level: 2
12
Overhead squats
7
Level: 2
12
A - Abduction
5
Level: 2
10
Lunge with rotation
7
Level: 3
S1
5
Lunge with rotation
7
Level: 3
S2
5
Exit to plank
5
Level: 2
12
Hinge press (bars)
5
Level: 2
10
Hammock - Dolphin
1
Level: 2
5
Forward fold
1
Level: 3
10 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
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.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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