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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
Press
1
Level: 1
12
Squats
1
Level: 1
20
Back extension
1
Level: 2
10
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
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.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Sprinter start
7
Level: 2
S1
10
Sprinter start
7
Level: 2
S2
10
Sprinter start
7
Level: 2
S1
10
Sprinter start
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
One had pushpup with rotation
1
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S2
10
One had pushpup with rotation
1
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S2
10
Side plank standing
6
Level: 2
S1
40 sec.
Side plank standing
6
Level: 2
S2
40 sec.
Side plank standing
6
Level: 2
S1
40 sec.
Side plank standing
6
Level: 2
S2
40 sec.
Overhead Forearm extension (single arm)
6
Level: 2
S1
8
Overhead Forearm extension (single arm)
6
Level: 2
S2
8
Overhead Forearm extension (single arm)
6
Level: 2
S1
8
Overhead Forearm extension (single arm)
6
Level: 2
S2
8
Forearm flexion with single arm
6
Level: 2
S1
12
Forearm flexion with single arm
6
Level: 2
S2
12
Forearm flexion with single arm
6
Level: 2
S1
12
Forearm flexion with single arm
6
Level: 2
S2
12
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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