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136
Workout

Intensive training

~53 min.
~636 kcal
Female
⁉️ Comments

"Intensive training": This loop workout is aimed at improving the overall fitness of triathletes. Includes a variety of exercises that develop strength, endurance, speed and flexibility. Regular exercise will help you achieve optimal shape for successful performance on the track.

Warm up
Widmill
1
Level: 1
13 sec.
Short extension
1
Level: 1
10
Golf
1
Level: 2
8
Forward lunge
1
Level: 1
20 sec.
Main exercises
Round 1
Y slide
9
Level: 1
16
T - Abduction
9
Level: 3
13
Lower leg flexion (single leg )
9
Level: 2
8
Medium pull (one hand)
5
Level: 2
10
Overhead squats
7
Level: 1
16
Pull squat
9
Level: 2
16
Burpee
9
Level: 2
10
Round 2
Y slide
9
Level: 1
16
T - Abduction
9
Level: 3
13
Lower leg flexion (single leg )
9
Level: 2
8
Medium pull (one hand)
5
Level: 2
10
Overhead squats
7
Level: 1
16
Pull squat
9
Level: 2
16
Burpee
9
Level: 2
10
Round 3
Y slide
9
Level: 1
16
T - Abduction
9
Level: 3
13
Lower leg flexion (single leg )
9
Level: 2
8
Medium pull (one hand)
5
Level: 2
10
Overhead squats
7
Level: 1
16
Pull squat
9
Level: 2
16
Burpee
9
Level: 2
10
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
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.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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