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120
Workout

Mark Spitz

~17 min.
~204 kcal
Female
⁉️ Comments

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
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Back extension
5
Level: 3
R3
10
Front jump squats
9
Level: 3
R1
15
Front jump squats
9
Level: 3
R2
15
Front jump squats
9
Level: 3
R3
15
Parallel grip pull-ups
5
Level: 2
R1
10
Parallel grip pull-ups
5
Level: 2
R2
10
Parallel grip pull-ups
5
Level: 2
R3
10
Reverse plank leg abduction
6
Level: 3
R1
12
Reverse plank leg abduction
6
Level: 3
R2
12
Reverse plank leg abduction
6
Level: 3
R3
12
T adduction
5
Level: 2
R1
10
T adduction
5
Level: 2
R2
10
T adduction
5
Level: 2
R3
10
Overhead Forearm extension
5
Level: 2
R1
12
Overhead Forearm extension
5
Level: 2
R2
12
Overhead Forearm extension
5
Level: 2
R3
12
Saw
5
Level: 1
R1
10
Saw
5
Level: 1
R2
10
Saw
5
Level: 1
R3
10
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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