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139
Workout

Speed and endurance

~37 min.
~444 kcal
⁉️ Comments

"Speed and endurance": This looping workout is designed to improve speed and endurance in triathletes. Includes intense exercises that will help develop speed qualities and increase endurance and perform successfully in competitions.

Warm up
M Stretch
1
Level: 1
10 sec.
Subscription needed
Massage
1
Level: 1
10
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
20 sec.
Subscription needed
Cossack squat
1
Level: 1
13
Subscription needed
Main exercises
Round 1
Explosive push ups
13
Level: 2
5
Subscription needed
Burpee
12
Level: 3
10
Subscription needed
pistol single arm
12
Level: 4
13
Subscription needed
Sprint start (alternating)
10
Level: 3
13
Subscription needed
Backward Lunge
12
Level: 7
13
Subscription needed
Round 2
Explosive push ups
13
Level: 2
5
Subscription needed
Burpee
12
Level: 3
10
Subscription needed
pistol single arm
12
Level: 4
13
Subscription needed
Sprint start (alternating)
10
Level: 3
13
Subscription needed
Backward Lunge
12
Level: 7
13
Subscription needed
Round 3
Explosive push ups
13
Level: 2
5
Subscription needed
Burpee
12
Level: 3
10
Subscription needed
pistol single arm
12
Level: 4
13
Subscription needed
Sprint start (alternating)
10
Level: 3
13
Subscription needed
Backward Lunge
12
Level: 7
13
Subscription needed
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 3
10 sec.
Subscription needed

Comments

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