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120
Workout

Mark Spitz

~17 min.
~204 kcal
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Mark Andrew Spitz (born February 10, 1950) is an American swimmer and nine-time Olympic champion. He was the most successful athlete at the Summer Olympics in Munich, winning seven gold medals, each in world-record time.

Interesting Fact

At the Olympics in Munich, Spitz was set to succeed Michael Wenden in the men's 100-meter freestyle as the Olympic champion and world-record holder. He had already won five gold medals and was reluctant to swim the race, fearing that he would not win the gold medal. The trainer of the US team told him that if he leaves the race now then someone else would become the fastest swimmer in the world in his place. Spitz took his advice and broke Wenden's world record by a second.

Quote

If you fail to prepare, you're prepared to fail.

Warm Up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Subscription needed
Main exercises
Back extension
5
Level: 3
R1
10
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Back extension
5
Level: 3
R2
10
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Back extension
5
Level: 3
R3
10
Subscription needed
Front jump squats
9
Level: 3
R1
15
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Front jump squats
9
Level: 3
R2
15
Subscription needed
Front jump squats
9
Level: 3
R3
15
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Parallel grip pull-ups
5
Level: 2
R1
10
Subscription needed
Parallel grip pull-ups
5
Level: 2
R2
10
Subscription needed
Parallel grip pull-ups
5
Level: 2
R3
10
Subscription needed
Reverse plank leg abduction
6
Level: 3
R1
12
Subscription needed
Reverse plank leg abduction
6
Level: 3
R2
12
Subscription needed
Reverse plank leg abduction
6
Level: 3
R3
12
Subscription needed
T adduction
5
Level: 2
R1
10
Subscription needed
T adduction
5
Level: 2
R2
10
Subscription needed
T adduction
5
Level: 2
R3
10
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Overhead Forearm extension
5
Level: 2
R1
12
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Overhead Forearm extension
5
Level: 2
R2
12
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Overhead Forearm extension
5
Level: 2
R3
12
Subscription needed
Saw
5
Level: 1
R1
10
Subscription needed
Saw
5
Level: 1
R2
10
Subscription needed
Saw
5
Level: 1
R3
10
Subscription needed

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