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232
Workout

High-speed way

~1 h. 3 min.
~756 kcal
⁉️ Comments

"High-speed way" This workout will help develop endurance. Perform all exercises with minimal rest to strengthen your core, major muscle groups, and develop endurance. Endurance training allows triathletes to improve their ability to perform at high levels of intensity for long periods of time without fatigue.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Neck extension
1
Level: 1
6
Sumo squat
1
Level: 1
10
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Main exercises
Round 1
Push ups side crunch
9
Level: 4
6
side lunge - crosslunge single arm
9
Level: 2
6
Plank with rotation
5
Level: 1
40 sec.
Backward lunge
8
Level: 6
10
Push-ups - Mountain climber
9
Level: 3
6
SIde lunge - backward lunge single arm
9
Level: 2
6
Pistol - Side lunge in balance
8
Level: 3
6
Round 2
Push ups side crunch
9
Level: 4
6
side lunge - crosslunge single arm
9
Level: 2
6
Plank with rotation
5
Level: 1
40 sec.
Backward lunge
8
Level: 6
10
Push-ups - Mountain climber
9
Level: 3
6
SIde lunge - backward lunge single arm
9
Level: 2
6
Pistol - Side lunge in balance
8
Level: 3
6
Round 3
Push ups side crunch
9
Level: 4
6
side lunge - crosslunge single arm
9
Level: 2
6
Plank with rotation
5
Level: 1
40 sec.
Backward lunge
8
Level: 6
10
Push-ups - Mountain climber
9
Level: 3
6
SIde lunge - backward lunge single arm
9
Level: 2
6
Pistol - Side lunge in balance
8
Level: 3
6
Round 4
Push ups side crunch
9
Level: 4
6
side lunge - crosslunge single arm
9
Level: 2
6
Plank with rotation
5
Level: 1
40 sec.
Backward lunge
8
Level: 6
10
Push-ups - Mountain climber
9
Level: 3
6
SIde lunge - backward lunge single arm
9
Level: 2
6
Pistol - Side lunge in balance
8
Level: 3
6
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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