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66
Workout

Eko Yuli Irawan

~16 min.
~192 kcal
⁉️ Comments

Eko Yuli Irawan (born 24 July 1989) is an Indonesian weightlifter, a 2018 World Champion, a four-time Olympic medalist, and a winner of multiple world championships and Asian Games.

Interesting Fact

Eko has gone down in history as the only Indonesian athlete who had won four Olympic medals. He would always bring home World Championship and Olympic medals, the first being the bronze medal for the 2008 Summer Olympics in Beijing. At the 2018 World Championship in Ashgbat, he competed against incredibly strong contestants in the 61 kg category, ultimately taking gold and becoming a world record holder in clean & jerk at 174 kg and in total lift at 317 kg.

Quote

You can't win a competition without giving it your best.

Warm up
High pull - Squat
1
Level: 1
12
Subscription needed
W pull
1
Level: 1
10
Subscription needed
March
1
Level: 2
S1
12
Subscription needed
March
1
Level: 2
S2
12
Subscription needed
High pull - Squat
1
Level: 1
12
Subscription needed
W pull
1
Level: 1
10
Subscription needed
March
1
Level: 2
S1
12
Subscription needed
March
1
Level: 2
S2
12
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Overhead squats
5
Level: 1
R1
12
Subscription needed
Overhead squats
5
Level: 1
R2
12
Subscription needed
Overhead squats
5
Level: 1
R3
12
Subscription needed
Exit to the plank on the forearms
2
Level: 1
R1
12
Subscription needed
Exit to the plank on the forearms
2
Level: 1
R2
12
Subscription needed
Exit to the plank on the forearms
2
Level: 1
R3
12
Subscription needed
Pull-up with a wide grip
4
Level: 1
R1
6
Pull-up with a wide grip
4
Level: 1
R2
6
Pull-up with a wide grip
4
Level: 1
R3
6
Narrow press
3
Level: 1
R1
10
Subscription needed
Narrow press
3
Level: 1
R2
10
Subscription needed
Narrow press
3
Level: 1
R3
10
Subscription needed
March
3
Level: 1
R1
12
Subscription needed
March
3
Level: 1
R2
12
Subscription needed
March
3
Level: 1
R3
12
Subscription needed
Hip extension
3
Level: 1
R1
10
Subscription needed
Hip extension
3
Level: 1
R2
10
Subscription needed
Hip extension
3
Level: 1
R3
10
Subscription needed
Horizontal forearm flexion
2
Level: 1
R1
12
Subscription needed
Horizontal forearm flexion
2
Level: 1
R2
12
Subscription needed
Horizontal forearm flexion
2
Level: 1
R3
12
Subscription needed
Cool down
Massage
1
Level: 1
8
Subscription needed
Rotation 1
1
Level: 1
8
Subscription needed
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Subscription needed
Hero pose
1
Level: 1
R2
15 sec.
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
Forward fold
1
Level: 1
10 sec.
Subscription needed

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