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132
Workout

Dave Scott

~20 min.
~240 kcal
⁉️ Comments

Dave Scott (born January 4, 1954 in U.S.) is an American professional triathlete and the first six-time Ironman World Champion. He is known by the nickname "The Man" for his outstanding race performances and a record number of wins in the Ironman Triathlon.

Interesting Fact

Dave set himself a goal - he was the first triathlete to finish 11-hour, 10:30, 10, 9:30, 9 and 8:30 points. Nothing was impossible for him. What Scott did for Ironman, no one ever could. He was titled a World Champion six times. Even at the 1994 championship in Kona, being 40 years old, Scott finished second.

Quote

If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race; its up to you.

Warm up
Golf
1
Level: 1
6
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Press
1
Level: 1
12
Subscription needed
Squats
1
Level: 1
20
Subscription needed
Back extension
1
Level: 2
10
Subscription needed
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
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Main exercises
Sprinter start
7
Level: 2
S1
10
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Sprinter start
7
Level: 2
S2
10
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Sprinter start
7
Level: 2
S1
10
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Sprinter start
7
Level: 2
S2
10
Subscription needed
Single arm pull with rotation
7
Level: 2
S1
10
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Single arm pull with rotation
7
Level: 2
S2
10
Subscription needed
Single arm pull with rotation
7
Level: 2
S1
10
Subscription needed
Single arm pull with rotation
7
Level: 2
S2
10
Subscription needed
One had pushpup with rotation
1
Level: 1
S1
10
Subscription needed
One had pushpup with rotation
1
Level: 1
S2
10
Subscription needed
One had pushpup with rotation
1
Level: 1
S1
10
Subscription needed
One had pushpup with rotation
1
Level: 1
S2
10
Subscription needed
Side plank standing
6
Level: 2
S1
40 sec.
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Side plank standing
6
Level: 2
S2
40 sec.
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Side plank standing
6
Level: 2
S1
40 sec.
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Side plank standing
6
Level: 2
S2
40 sec.
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Overhead Forearm extension (single arm)
6
Level: 2
S1
8
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Overhead Forearm extension (single arm)
6
Level: 2
S2
8
Subscription needed
Overhead Forearm extension (single arm)
6
Level: 2
S1
8
Subscription needed
Overhead Forearm extension (single arm)
6
Level: 2
S2
8
Subscription needed
Forearm flexion with single arm
6
Level: 2
S1
12
Subscription needed
Forearm flexion with single arm
6
Level: 2
S2
12
Subscription needed
Forearm flexion with single arm
6
Level: 2
S1
12
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Forearm flexion with single arm
6
Level: 2
S2
12
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
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Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
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Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

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