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254
Workout

5:0

~1 h. 10 min.
~840 kcal
Male
⁉️ Comments

“5:0” This workout consists of complex coordination exercises and plyometric exercises. This training aims to develop coordination and strength through plyometric exercises. During such training, athletes improve their ability to perform complex movements, increase coordination and speed of reaction.

Warm up
L extension
1
Level: 1
8
Subscription needed
Forward fold
1
Level: 2
10 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Archerpose
1
Level: 1
5
Subscription needed
Main exercises
Round 1
Burpee
10
Level: 4
8
Subscription needed
Pull with single arm with rotation and squats
9
Level: 3
10
Subscription needed
Split Jump
8
Level: 1
15
Subscription needed
Single arm pull with rotation (single leg )
10
Level: 2
8
Subscription needed
Backward lunge with leg change
8
Level: 6
10
Subscription needed
Sprinter start
5
Level: 1
10
Subscription needed
Round 2
Burpee
10
Level: 4
8
Subscription needed
Pull with single arm with rotation and squats
9
Level: 3
10
Subscription needed
Split Jump
8
Level: 1
15
Subscription needed
Single arm pull with rotation (single leg )
10
Level: 2
8
Subscription needed
Backward lunge with leg change
8
Level: 6
10
Subscription needed
Sprinter start
5
Level: 1
10
Subscription needed
Round 3
Burpee
10
Level: 4
8
Subscription needed
Pull with single arm with rotation and squats
9
Level: 3
10
Subscription needed
Split Jump
8
Level: 1
15
Subscription needed
Single arm pull with rotation (single leg )
10
Level: 2
8
Subscription needed
Backward lunge with leg change
8
Level: 6
10
Subscription needed
Sprinter start
5
Level: 1
10
Subscription needed
Round 4
Burpee
10
Level: 4
8
Subscription needed
Pull with single arm with rotation and squats
9
Level: 3
10
Subscription needed
Split Jump
8
Level: 1
15
Subscription needed
Single arm pull with rotation (single leg )
10
Level: 2
8
Subscription needed
Backward lunge with leg change
8
Level: 6
10
Subscription needed
Sprinter start
5
Level: 1
10
Subscription needed
Round 5
Burpee
10
Level: 4
8
Subscription needed
Pull with single arm with rotation and squats
9
Level: 3
10
Subscription needed
Split Jump
8
Level: 1
15
Subscription needed
Single arm pull with rotation (single leg )
10
Level: 2
8
Subscription needed
Backward lunge with leg change
8
Level: 6
10
Subscription needed
Sprinter start
5
Level: 1
10
Subscription needed
Cool down
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
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
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
Embryo
1
Level: 1
10 sec.
Subscription needed

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