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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
Hammock
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Subscription needed
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
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
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.

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