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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
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
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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