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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
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
Biceps curl
10
Level: 4
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
Push ups side crunch
10
Level: 5
6
Front jump squats
10
Level: 4
15
Round 2
Biceps curl
10
Level: 4
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
Push ups side crunch
10
Level: 5
6
Front jump squats
10
Level: 4
15
Round 3
Biceps curl
10
Level: 4
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
Push ups side crunch
10
Level: 5
6
Front jump squats
10
Level: 4
15
Round 4
Biceps curl
10
Level: 4
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
Push ups side crunch
10
Level: 5
6
Front jump squats
10
Level: 4
15
W extension
1
Level: 1
8
Hammock
1
Level: 1
8
Forward fold
1
Level: 7
10 sec.
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.
Stretching of the posterior thigh (single leg)
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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