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230
Workout

PRO 3

~1 h. 18 min.
~936 kcal
⁉️ Comments

"PRO level 3" — This circuit training is aimed at working out the whole body. The inclusion of complex, non-standard workouts in the program contributes to the development of functionality and general readiness for any sports competition. Such workouts increase overall strength and endurance. Since the main part of the steeplechase consists of running, athletes need to train endurance. Circuit training is a great tool for developing endurance. 

Warm up
Rotation 2
1
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
1
Level: 1
15
Subscription needed
Rotation 2
1
Level: 2
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
1
Level: 1
15
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
Biceps curl
10
Level: 4
10
Subscription needed
pistol single arm
10
Level: 5
S1
10
Subscription needed
pistol single arm
10
Level: 5
S2
10
Subscription needed
Push ups side crunch
10
Level: 5
6
Subscription needed
Front jump squats
10
Level: 4
15
Subscription needed
Round 2
Biceps curl
10
Level: 4
10
Subscription needed
pistol single arm
10
Level: 5
S1
10
Subscription needed
pistol single arm
10
Level: 5
S2
10
Subscription needed
Push ups side crunch
10
Level: 5
6
Subscription needed
Front jump squats
10
Level: 4
15
Subscription needed
Round 3
Biceps curl
10
Level: 4
10
Subscription needed
pistol single arm
10
Level: 5
S1
10
Subscription needed
pistol single arm
10
Level: 5
S2
10
Subscription needed
Push ups side crunch
10
Level: 5
6
Subscription needed
Front jump squats
10
Level: 4
15
Subscription needed
Round 4
Biceps curl
10
Level: 4
10
Subscription needed
pistol single arm
10
Level: 5
S1
10
Subscription needed
pistol single arm
10
Level: 5
S2
10
Subscription needed
Push ups side crunch
10
Level: 5
6
Subscription needed
Front jump squats
10
Level: 4
15
Subscription needed
W extension
1
Level: 1
8
Hammock
1
Level: 1
8
Subscription needed
Forward fold
1
Level: 7
10 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.
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
Cool down
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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