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124
Workout

Viktor An

~18 min.
~216 kcal
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Viktor An (born 23 November 1985 in Seoul) is a South Korean-born Russian short-track speed skating coach and retired short-track speed skater. He is a six-time Olympic champion and a six-time overall World Champion. He is a eight-time World Cup winner and has the most Olympic gold medals in the sport.

Interesting Fact

After a severe knee injury and slow recovery Viktor decides to continue competing. At the Sochi Olympics, An wins the bronze medal in the first day of competitions, a bitersweet victory for an athlete with overall World Cup and World Championship titles. Holding in the tears, he managed to prepare himself for the next competition. 8 years of training later, and Viktor would still hold on to the dream of winning the second Olympic gold medal. He later wins three gold medals, becoming the first male athlete to do so at the Winter Olympics as part of the Russian Olympic Team.

Quote

Sport is life and just like in life, the way you conduct yourself in sport should be honest, just and dignified.

Warm up
Rotation 2
1
Level: 2
8
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Incline (feet at shoulder width)
1
Level: 1
15 sec.
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Squats (wide feet position)
1
Level: 1
15
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Rotation 2
1
Level: 2
8
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Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Squats (wide feet position)
1
Level: 1
15
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
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Side lunge stretch
1
Level: 1
S1
15 sec.
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Side lunge stretch
1
Level: 1
S2
15 sec.
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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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One had pushpup with rotation
1
Level: 1
S1
10
Subscription needed
Single arm pull with rotation
7
Level: 2
S2
10
Subscription needed
One had pushpup with rotation
1
Level: 1
S2
10
Subscription needed
Single arm pull with rotation
7
Level: 2
S1
10
Subscription needed
One had pushpup with rotation
1
Level: 1
S1
10
Subscription needed
Single arm pull with rotation
7
Level: 2
S2
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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Hip extension (single leg)
4
Level: 1
S1
6
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Side plank standing
6
Level: 2
S2
40 sec.
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Hip extension (single leg)
4
Level: 1
S2
6
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Side plank standing
6
Level: 2
S1
40 sec.
Subscription needed
Hip extension (single leg)
4
Level: 1
S1
6
Subscription needed
Side plank standing
6
Level: 2
S2
40 sec.
Subscription needed
Hip extension (single leg)
4
Level: 1
S2
6
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
Overhead Forearm extension (single arm)
6
Level: 2
S1
8
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Overhead Forearm extension (single arm)
6
Level: 2
S2
8
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Cool down
Forward lunge
1
Level: 1
15 sec.
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M Stretch
1
Level: 1
8 sec.
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T Stretch
1
Level: 1
8 sec.
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Hero pose
1
Level: 2
R1
5
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Hero pose
1
Level: 2
R2
5
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Hammock - Dolphin
1
Level: 2
5
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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
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

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