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205
Workout

Endurance race

~42 min.
~504 kcal
⁉️ Comments

Endurance race is a functional loop training aimed at developing endurance and improving aerobic fitness in runners. The program includes performing exercises in a circuit format with short rest periods. Performing exercises with moderate intensity is aimed at developing long-term endurance and strengthening the cardiovascular system. Endurance Race training helps runners improve their endurance and prepare for long-distance races and training.

Warm up
Widmill
1
Level: 1
10 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Single leg hip hinge
1
Level: 2
5
Forward fold
1
Level: 2
10 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Single arm pull with rotation
5
Level: 1
R1
10
Single arm pull with rotation
5
Level: 1
R2
10
Single arm pull with rotation
5
Level: 1
R3
10
Single arm pull with rotation
5
Level: 1
R4
10
Bar muscle up
7
Level: 2
R1
10
Bar muscle up
7
Level: 2
R2
10
Bar muscle up
7
Level: 2
R3
10
Bar muscle up
7
Level: 2
R4
10
Swimmer start
9
Level: 3
R1
10
Swimmer start
9
Level: 3
R2
10
Swimmer start
9
Level: 3
R3
10
Swimmer start
9
Level: 3
R4
10
Y - Abduction
8
Level: 3
R1
10
Y - Abduction
8
Level: 3
R2
10
Y - Abduction
8
Level: 3
R3
10
Y - Abduction
8
Level: 3
R4
10
Torso rotation with squat (from side ot side)
9
Level: 2
R1
10
Torso rotation with squat (from side ot side)
9
Level: 2
R2
10
Torso rotation with squat (from side ot side)
9
Level: 2
R3
10
Torso rotation with squat (from side ot side)
9
Level: 2
R4
10
Pistol - Side lunge in balance
6
Level: 2
R1
6
Pistol - Side lunge in balance
6
Level: 2
R2
6
Pistol - Side lunge in balance
6
Level: 2
R3
6
Pistol - Side lunge in balance
6
Level: 2
R4
6
Reverse plank leg abduction
6
Level: 3
R1
12
Reverse plank leg abduction
6
Level: 3
R2
12
Reverse plank leg abduction
6
Level: 3
R3
12
Reverse plank leg abduction
6
Level: 3
R4
12
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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