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181
Workout

Power load

~40 min.
~480 kcal
Female
⁉️ Comments

"Power load": This looping workout is designed to develop strength and endurance in triathletes. Includes a variety of exercises using loops to strengthen the muscles of the legs, arms, core and buttocks. Regular exercise will help improve your endurance during competitions.

Warm up
Forward lunge
1
Level: 1
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Golf
1
Level: 2
6
Shoulder rotation
1
Level: 1
8 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
15 sec.
Main exercises
High pull (single arm - single leg )
9
Level: 2
R1
8
High pull (single arm - single leg )
9
Level: 2
R2
8
High pull (single arm - single leg )
9
Level: 2
R3
8
High pull (single arm - single leg )
9
Level: 2
R4
8
Burpee
5
Level: 1
R1
8
Burpee
5
Level: 1
R2
8
Burpee
5
Level: 1
R3
8
Burpee
5
Level: 1
R4
8
SIde lunge - backward lunge single arm
6
Level: 1
R1
6
SIde lunge - backward lunge single arm
6
Level: 1
R2
6
SIde lunge - backward lunge single arm
6
Level: 1
R3
6
SIde lunge - backward lunge single arm
6
Level: 1
R4
6
Horizontal forearm flexion
8
Level: 3
R1
12
Horizontal forearm flexion
8
Level: 3
R2
12
Horizontal forearm flexion
8
Level: 3
R3
12
Horizontal forearm flexion
8
Level: 3
R4
12
Hip extension
5
Level: 2
R1
10
Hip extension
5
Level: 2
R2
10
Hip extension
5
Level: 2
R3
10
Hip extension
5
Level: 2
R4
10
Medium pull - Triceps
6
Level: 1
R1
6
Medium pull - Triceps
6
Level: 1
R2
6
Medium pull - Triceps
6
Level: 1
R3
6
Medium pull - Triceps
6
Level: 1
R4
6
Pull squat
5
Level: 1
R1
12
Pull squat
5
Level: 1
R2
12
Pull squat
5
Level: 1
R3
12
Pull squat
5
Level: 1
R4
12
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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