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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
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

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