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254
Workout

5:0

~1 h. 17 min.
~924 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
Forward fold
1
Level: 2
10 sec.
Sumo squat
1
Level: 2
10
Archerpose
1
Level: 1
5
Main exercises
Round 1
Burpee
10
Level: 4
8
Pull with single arm with rotation and squats
9
Level: 3
10
Split Jump
8
Level: 1
15
Single arm pull with rotation (single leg )
10
Level: 2
8
Backward lunge with leg change
8
Level: 6
10
Sprinter start
5
Level: 1
10
Round 2
Burpee
10
Level: 4
8
Pull with single arm with rotation and squats
9
Level: 3
10
Split Jump
8
Level: 1
15
Single arm pull with rotation (single leg )
10
Level: 2
8
Backward lunge with leg change
8
Level: 6
10
Sprinter start
5
Level: 1
10
Round 3
Burpee
10
Level: 4
8
Pull with single arm with rotation and squats
9
Level: 3
10
Split Jump
8
Level: 1
15
Single arm pull with rotation (single leg )
10
Level: 2
8
Backward lunge with leg change
8
Level: 6
10
Sprinter start
5
Level: 1
10
Round 4
Burpee
10
Level: 4
8
Pull with single arm with rotation and squats
9
Level: 3
10
Split Jump
8
Level: 1
15
Single arm pull with rotation (single leg )
10
Level: 2
8
Backward lunge with leg change
8
Level: 6
10
Sprinter start
5
Level: 1
10
Round 5
Burpee
10
Level: 4
8
Pull with single arm with rotation and squats
9
Level: 3
10
Split Jump
8
Level: 1
15
Single arm pull with rotation (single leg )
10
Level: 2
8
Backward lunge with leg change
8
Level: 6
10
Sprinter start
5
Level: 1
10
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
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.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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