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196
Workout

Non-stop battle

~1 h. 13 min.
~876 kcal
⁉️ Comments

"Non-stop battle" This is a circuit training with a selection of intermediate and complex level exercises for all muscle groups. The development of all muscle groups helps to increase strength and endurance. Strong muscles help maintain proper technique and acceleration, and prevent muscle fatigue during competition.

Warm up
Posterior deltoid stretch
1
Level: 1
17 sec.
Widmill
1
Level: 1
12 sec.
Forward fold
1
Level: 3
12 sec.
Cossack squat in a bent-over position
1
Level: 2
12
Main exercises
Round 1
Hinge press (bars)
3
Level: 1
12
Pike (sideways with rotation)
5
Level: 1
12
Pistol - Backward lunge
10
Level: 3
7
Forearm extension standing
3
Level: 2
14
High pull (single arm - single leg )
10
Level: 2
9
Pistol
7
Level: 2
12
Burpee
12
Level: 4
9
Single arm pull with rotation
8
Level: 2
12
Squat - I abduction
7
Level: 1
14
Hip extension
8
Level: 3
12
Round 2
Hinge press (bars)
3
Level: 1
12
Pike (sideways with rotation)
5
Level: 1
12
Pistol - Backward lunge
10
Level: 3
7
Forearm extension standing
3
Level: 2
14
High pull (single arm - single leg )
10
Level: 2
9
Pistol
7
Level: 2
12
Burpee
12
Level: 4
9
Single arm pull with rotation
8
Level: 2
12
Squat - I abduction
7
Level: 1
14
Hip extension
8
Level: 3
12
Round 3
Hinge press (bars)
3
Level: 1
12
Pike (sideways with rotation)
5
Level: 1
12
Pistol - Backward lunge
10
Level: 3
7
Forearm extension standing
3
Level: 2
14
High pull (single arm - single leg )
10
Level: 2
9
Pistol
7
Level: 2
12
Burpee
12
Level: 4
9
Single arm pull with rotation
8
Level: 2
12
Squat - I abduction
7
Level: 1
14
Hip extension
8
Level: 3
12
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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