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69
Workout

Alexander Bolshunov

~19 min.
~228 kcal
⁉️ Comments

Alexander Alexandrovich Bolshunov (born 31 December 1996 in Podyvotye, Sevsky District, Bryansk Oblast, Russia) is a Russian cross-country skier, a three-time Olympic champion and a World Champion in skiathlon. He is a two-time winner of the World Cup and a Tour de Ski.

Interesting Fact

Bolshunov is the first and only male cross-country skier to win Olympic medals in all six events , as well as win the highest number of medals in a single Winter Olympics (5 medals). His most distinctive achievement in the 2019-2020 season was a victory at the Tour de Ski, which earned him the first largest trophy of his collection. In this persistent competition, he surpassed two of the former champions - the fellow countryman Sergey Ustyugov and the Norwegian Johannes Høsflot Klæbo - becoming the third Russian winner of the multiday race.

Quote

First and foremost, I battle with myself. You have to overcome your inner battles, and when you do so, you can win in competitions too.

Warm up
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
Lower back stretch with rotation
1
Level: 1
15 sec.
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Sprint start (alternating)
4
Level: 1
10
Hip and lower leg flexion (alternating)
2
Level: 1
8
Sprint start (alternating)
4
Level: 1
10
Hip and lower leg flexion (alternating)
2
Level: 1
8
Sprint start (alternating)
4
Level: 1
10
Hip and lower leg flexion (alternating)
2
Level: 1
8
Parallel grip pull-ups
3
Level: 1
10
Narrow press
3
Level: 1
10
Parallel grip pull-ups
3
Level: 1
10
Narrow press
3
Level: 1
10
Parallel grip pull-ups
3
Level: 1
10
Narrow press
3
Level: 1
10
Hip Press
6
Level: 1
8
Plank
2
Level: 2
40 sec.
Hip Press
6
Level: 1
8
Plank
2
Level: 2
40 sec.
Hip Press
6
Level: 1
8
Plank
2
Level: 2
40 sec.
Forearm extension
1
Level: 1
12
Cross forearm flexion
2
Level: 1
12
Forearm extension
1
Level: 1
12
Cross forearm flexion
2
Level: 1
12
Forearm extension
1
Level: 1
12
Cross forearm flexion
2
Level: 1
12
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Forward fold
1
Level: 4
10 sec.
Forward fold
1
Level: 5
10 sec.

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