Sign In
Menu
181
Workout

The Champion's Race

~45 min.
~540 kcal
Female
⁉️ 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
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

Comments

Start training