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224
Workout

High difficulty level 7

~1 h. 4 min.
~768 kcal
⁉️ Comments

"High difficulty level 7" — this training develops all the physical qualities of a person. Good preparation will allow you to move faster and more easily cope with various obstacles on the track. 

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
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
Bar muscle up
9
Level: 3
R3
10
Bar muscle up
9
Level: 3
R4
10
Squat jump
9
Level: 2
R1
12
Squat jump
9
Level: 2
R2
12
Squat jump
9
Level: 2
R3
12
Squat jump
9
Level: 2
R4
12
Explosive push ups
9
Level: 1
R1
6
Explosive push ups
9
Level: 1
R2
6
Explosive push ups
9
Level: 1
R3
6
Explosive push ups
9
Level: 1
R4
6
Side lunge leg in the hinge
9
Level: 4
S1
12
Side lunge leg in the hinge
9
Level: 4
S2
12
Side lunge leg in the hinge
9
Level: 4
S1
12
Side lunge leg in the hinge
9
Level: 4
S2
12
Side lunge leg in the hinge
9
Level: 4
S1
12
Side lunge leg in the hinge
9
Level: 4
S2
12
Parallel grip pull-ups
9
Level: 4
R1
10
Parallel grip pull-ups
9
Level: 4
R2
10
Parallel grip pull-ups
9
Level: 4
R3
10
Parallel grip pull-ups
9
Level: 4
R4
10
Cossack squat in a bent-over position
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Hammock - Dolphin
1
Level: 2
5
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
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.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
Embryo
1
Level: 1
10 sec.

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