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111
Workout

Emil Svendsen

~18 min.
~216 kcal
⁉️ Comments

Emil Hegle Svendsen (born 12 July 1985 in Trondheim) is a Norwegian biathlete. He has won four gold medals at Winter Olympics and five individual gold medals and seven relay gold medals at World Championships. He is also a World Cup holder.

Interesting Fact

His many titles undoubtedly show Emil's professionalism, but his glorious victories often alternate with less successful starts. Svendsen himself points out that his best races usually follow the failed ones - poor results give him a kick to give the next competition his all. Nevertheless, Emil is the fourth male biathlete to win 10 or more gold medals at World Championship level.

Quote

Frankly, my fitness is far from perfect, I still have loads to work on.

Warm up
Hammock - Dolphin
1
Level: 2
5
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Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Toe squats
1
Level: 1
20
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High pull
1
Level: 1
12
Subscription needed
Neck extension
1
Level: 1
S1
6
Subscription needed
Neck extension
1
Level: 1
S2
6
Subscription needed
Latissimus stretch
1
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S2
15 sec.
Subscription needed
Hero pose
1
Level: 1
S1
15 sec.
Subscription needed
Hero pose
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
Round 1
Backward lunge with leg change
6
Level: 4
12
Subscription needed
Pull-up with a wide grip
6
Level: 2
6
Subscription needed
Narrow grip pushups in plank
6
Level: 2
10
Forearm extension standing
3
Level: 2
12
Subscription needed
Round 2
Backward lunge with leg change
6
Level: 4
12
Subscription needed
Pull-up with a wide grip
6
Level: 2
6
Subscription needed
Narrow grip pushups in plank
6
Level: 2
10
Forearm extension standing
3
Level: 2
12
Subscription needed
Round 3
Backward lunge with leg change
6
Level: 4
12
Subscription needed
Pull-up with a wide grip
6
Level: 2
6
Subscription needed
Narrow grip pushups in plank
6
Level: 2
10
Forearm extension standing
3
Level: 2
12
Subscription needed
Round 4
Archer press
5
Level: 2
10
Subscription needed
Y - Abduction
4
Level: 1
10
Subscription needed
Quadroped
3
Level: 1
20 sec.
Subscription needed
Forearm flexion
4
Level: 2
12
Subscription needed
Round 5
Archer press
5
Level: 2
10
Subscription needed
Y - Abduction
4
Level: 1
10
Subscription needed
Quadroped
3
Level: 1
20 sec.
Subscription needed
Forearm flexion
4
Level: 2
12
Subscription needed
Round 6
Archer press
5
Level: 2
10
Subscription needed
Y - Abduction
4
Level: 1
10
Subscription needed
Quadroped
3
Level: 1
20 sec.
Subscription needed
Forearm flexion
4
Level: 2
12
Subscription needed
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
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.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
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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