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120
Workout

Nils Göran van der Poel

~55 min.
~660 kcal
⁉️ Comments

Nils Göran van der Poel (born 25 April 1996 in Trollhättan, Sweden) is a Swedish speed skater, a two-time Olympic and World Champion. He is the current World and Olympic record holder.

Interesting Fact

It is often assumed that only people who are mentally strong, tough and resolute engage in professional sport. The same cannot be said for Nils, who acknowledges that he may not be as fearless as some would expect. He always hated competing, every competition severely induced his anxiety. Having ocercome his fear, he realised that every competition now felt like a stroll in the park. Such an incredible development was a result of him consistently facing new challenges. He was not just competing against his opponents on the ice rink, he was also in a battle with himself. Van der Poel became the first Swede of the 21st century to win an Olympic gold medal in speedskating, setting a new world record in the process.

Quote

True confidence comes with experience.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Medium pull
1
Level: 1
12
Cossack squat in a bent-over position
1
Level: 2
10
Sumo squat
1
Level: 1
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Sprint start (alternating)
8
Level: 3
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
Sprint start (alternating)
8
Level: 3
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
Sprint start (alternating)
8
Level: 3
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
Parallel grip pull-ups
5
Level: 2
10
Narrow press
5
Level: 2
10
Parallel grip pull-ups
5
Level: 2
10
Narrow press
5
Level: 2
10
Parallel grip pull-ups
5
Level: 2
10
Narrow press
5
Level: 2
10
Hip Press
7
Level: 2
8
Mountain Climber
5
Level: 1
12
Hip Press
7
Level: 2
8
Mountain Climber
5
Level: 1
12
Hip Press
7
Level: 2
8
Mountain Climber
5
Level: 1
12
Forearm extension
3
Level: 2
12
Cross forearm flexion
3
Level: 2
12
Forearm extension
3
Level: 2
12
Cross forearm flexion
3
Level: 2
12
Forearm extension
3
Level: 2
12
Cross forearm flexion
3
Level: 2
12
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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