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131
Workout

Adrenaline

~50 min.
~600 kcal
Female
⁉️ Comments

"Adrenaline" This workout contains four powerful exercises that can be performed in style cross fit without any equipment. Exercises: weightlifter, pistol, leg raise and medium pulls are great for timed work, complete all rounds without stopping in minimum amount of time. If your fitness is above average, add the number of rounds and try to complete it in the minimum amount of time.

Warm up
Widmill
1
Level: 1
10 sec.
Long Torso Twist Stretch
1
Level: 1
10 sec.
Lunges L
1
Level: 1
6
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Massage
1
Level: 1
8
Sumo squat
1
Level: 1
10
Main exercises
Round 1
Overhead squats
7
Level: 2
12
Pistol (with leg alteration)
7
Level: 3
10
High pull
6
Level: 3
12
Lift 90
5
Level: 1
10 sec.
Round 2
Overhead squats
7
Level: 2
12
Pistol (with leg alteration)
7
Level: 3
10
High pull
6
Level: 3
12
Lift 90
5
Level: 1
10 sec.
Round 3
Overhead squats
7
Level: 2
12
Pistol (with leg alteration)
7
Level: 3
10
High pull
6
Level: 3
12
Lift 90
5
Level: 1
10 sec.
Round 4
Overhead squats
7
Level: 2
12
Pistol (with leg alteration)
7
Level: 3
10
High pull
6
Level: 3
12
Lift 90
5
Level: 1
10 sec.
Round 5
Overhead squats
7
Level: 2
12
Pistol (with leg alteration)
7
Level: 3
10
High pull
6
Level: 3
12
Lift 90
5
Level: 1
10 sec.
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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