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124
Workout

Viktor An

~18 min.
~216 kcal
⁉️ Comments

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
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats (wide feet position)
1
Level: 1
15
Exit to plank
1
Level: 1
12
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.
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
One had pushpup with rotation
1
Level: 1
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
One had pushpup with rotation
1
Level: 1
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
One had pushpup with rotation
1
Level: 1
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
One had pushpup with rotation
1
Level: 1
S2
10
Side plank standing
6
Level: 2
S1
40 sec.
Hip extension (single leg)
4
Level: 1
S1
6
Side plank standing
6
Level: 2
S2
40 sec.
Hip extension (single leg)
4
Level: 1
S2
6
Side plank standing
6
Level: 2
S1
40 sec.
Hip extension (single leg)
4
Level: 1
S1
6
Side plank standing
6
Level: 2
S2
40 sec.
Hip extension (single leg)
4
Level: 1
S2
6
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
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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