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215
Workout

High difficulty level 4

~1 h. 13 min.
~876 kcal
⁉️ Comments

"High Difficulty level 4" — this workout is aimed at developing power and speed of movement, improving grip and strengthening back muscles. Explosive strength training helps to improve physical fitness. After such loads, your body will be ready for more serious challenges during the steeplechase. 

Warm up
Golf
1
Level: 1
6
Subscription needed
Press
1
Level: 1
12
Subscription needed
Squats
1
Level: 1
20
Subscription needed
Back extension
1
Level: 2
10
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Main exercises
Round 1
Squat - I abduction
9
Level: 3
10
Subscription needed
Single arm pull with rotation
9
Level: 3
S1
10
Subscription needed
Single arm pull with rotation
9
Level: 3
S2
10
Subscription needed
Pistol
8
Level: 4
S1
10
Subscription needed
Pistol
8
Level: 4
S2
10
Subscription needed
Burpee
9
Level: 3
S1
8
Subscription needed
Burpee
9
Level: 3
S2
8
Subscription needed
Round 2
Squat - I abduction
9
Level: 3
10
Subscription needed
Single arm pull with rotation
9
Level: 3
S1
10
Subscription needed
Single arm pull with rotation
9
Level: 3
S2
10
Subscription needed
Pistol
8
Level: 4
S1
10
Subscription needed
Pistol
8
Level: 4
S2
10
Subscription needed
Burpee
9
Level: 3
S1
8
Subscription needed
Burpee
9
Level: 3
S2
8
Subscription needed
Round 3
Squat - I abduction
9
Level: 3
10
Subscription needed
Single arm pull with rotation
9
Level: 3
S1
10
Subscription needed
Single arm pull with rotation
9
Level: 3
S2
10
Subscription needed
Pistol
8
Level: 4
S1
10
Subscription needed
Pistol
8
Level: 4
S2
10
Subscription needed
Burpee
9
Level: 3
S1
8
Subscription needed
Burpee
9
Level: 3
S2
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 1
S1
15 sec.
Subscription needed
Hero pose
1
Level: 1
S2
15 sec.
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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