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181
Workout

The Champion's Race

~45 min.
~540 kcal
⁉️ Comments

"The Champion's Race" This workout is aimed at developing leg muscle strength. The legs are the main source of power and movement during running, cycling and swimming. Developing leg muscles helps improve strength and endurance to perform the three disciplines of triathlon more effectively.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Golf
1
Level: 1
6
Subscription needed
Cross-legged incline
1
Level: 1
15 sec.
Subscription needed
T Stretch
1
Level: 1
8 sec.
Subscription needed
Side lunge stretch
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Burpee
9
Level: 3
8
Subscription needed
Pistol - cross lunge
9
Level: 3
6
Subscription needed
Jump lunge
9
Level: 2
8
Subscription needed
Side lunge - backward lunge
8
Level: 2
6
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Round 2
Burpee
9
Level: 3
8
Subscription needed
Pistol - cross lunge
9
Level: 3
6
Subscription needed
Jump lunge
9
Level: 2
8
Subscription needed
Side lunge - backward lunge
8
Level: 2
6
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Round 3
Burpee
9
Level: 3
8
Subscription needed
Pistol - cross lunge
9
Level: 3
6
Subscription needed
Jump lunge
9
Level: 2
8
Subscription needed
Side lunge - backward lunge
8
Level: 2
6
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Round 4
Burpee
9
Level: 3
8
Subscription needed
Pistol - cross lunge
9
Level: 3
6
Subscription needed
Jump lunge
9
Level: 2
8
Subscription needed
Side lunge - backward lunge
8
Level: 2
6
Subscription needed
Squat jump
9
Level: 2
12
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

Comments

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