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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.
Massage
1
Level: 1
10
squat row 4 (middle gluteal)
1
Level: 1
20 sec.
Cossack squat
1
Level: 1
13
Main exercises
Round 1
Explosive push ups
13
Level: 2
5
Burpee
12
Level: 3
10
pistol single arm
12
Level: 4
13
Sprint start (alternating)
10
Level: 3
13
Backward Lunge
12
Level: 7
13
Round 2
Explosive push ups
13
Level: 2
5
Burpee
12
Level: 3
10
pistol single arm
12
Level: 4
13
Sprint start (alternating)
10
Level: 3
13
Backward Lunge
12
Level: 7
13
Round 3
Explosive push ups
13
Level: 2
5
Burpee
12
Level: 3
10
pistol single arm
12
Level: 4
13
Sprint start (alternating)
10
Level: 3
13
Backward Lunge
12
Level: 7
13
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

Comments

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