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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
Golf
1
Level: 1
6
Cross-legged incline
1
Level: 1
15 sec.
T Stretch
1
Level: 1
8 sec.
Side lunge stretch
1
Level: 1
15 sec.
Main exercises
Round 1
Burpee
9
Level: 3
8
Pistol - cross lunge
9
Level: 3
6
Jump lunge
9
Level: 2
8
Side lunge - backward lunge
8
Level: 2
6
Squat jump
9
Level: 2
12
Round 2
Burpee
9
Level: 3
8
Pistol - cross lunge
9
Level: 3
6
Jump lunge
9
Level: 2
8
Side lunge - backward lunge
8
Level: 2
6
Squat jump
9
Level: 2
12
Round 3
Burpee
9
Level: 3
8
Pistol - cross lunge
9
Level: 3
6
Jump lunge
9
Level: 2
8
Side lunge - backward lunge
8
Level: 2
6
Squat jump
9
Level: 2
12
Round 4
Burpee
9
Level: 3
8
Pistol - cross lunge
9
Level: 3
6
Jump lunge
9
Level: 2
8
Side lunge - backward lunge
8
Level: 2
6
Squat jump
9
Level: 2
12
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
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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