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Workout

Preparation for the tournament

~1 h. 3 min.
~756 kcal
Male
⁉️ Comments

"Preparation for the tournament”: This workout will give a good workout to the muscles of the whole body, develop endurance and overall strength. Includes a set of exercises aimed at improving endurance, strength and speed to improve and refine techniques and tactics. Fighters can perform full strength training even while outside the gym.

Warm up
Lunges L
1
Level: 1
7
Golf
1
Level: 1
7
Single leg hip hinge
1
Level: 2
6
Main exercises
Round 1
Push-ups - Mountain climber
9
Level: 2
7
Push-ups - Crunch
7
Level: 1
7
Pistol (with leg alteration)
10
Level: 5
12
High pull (single arm)
12
Level: 4
9
Low pull - slide T
10
Level: 2
7
Pull with single arm with rotation and squats
10
Level: 3
12
I adduction
9
Level: 3
12
Rotation with load
9
Level: 3
12
Swimmer start
10
Level: 3
12
Round 2
Push-ups - Mountain climber
9
Level: 2
7
Push-ups - Crunch
7
Level: 1
7
Pistol (with leg alteration)
10
Level: 5
12
High pull (single arm)
12
Level: 4
9
Low pull - slide T
10
Level: 2
7
Pull with single arm with rotation and squats
10
Level: 3
12
I adduction
9
Level: 3
12
Rotation with load
9
Level: 3
12
Swimmer start
10
Level: 3
12
Round 3
Push-ups - Mountain climber
9
Level: 2
7
Push-ups - Crunch
7
Level: 1
7
Pistol (with leg alteration)
10
Level: 5
12
High pull (single arm)
12
Level: 4
9
Low pull - slide T
10
Level: 2
7
Pull with single arm with rotation and squats
10
Level: 3
12
I adduction
9
Level: 3
12
Rotation with load
9
Level: 3
12
Swimmer start
10
Level: 3
12
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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