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126
Workout

Craig Alexander

~18 min.
~216 kcal
⁉️ Comments

Craig Alexander (born 22 June 1973 in Sydney, Australia) is an Australian triathlete, who is the three-time Ironman Triathlon World Champion. He is also a silver medalist of the World Championship.

Interesting Fact

Craig didn't compete in a triathlon until the age of 20 - in 2002 he qualified as a professional athlete, winning a total of 20 races in the first four years. At the age of 32, he had no major awards from any prestigious events in his track record. Having once taken part in the Ironman Championship, and winning a gold medal, he goes on to become one of the most consistent triathletes of all time, winning 16 more titles in the races to follow. Craig is the reigning record holder for the Ironman World Championship with the finish time of 8h 3 min 56s.

Quote

To keep winning, you have to keep improving.

Warm up
Lower back stretch
1
Level: 1
10 sec.
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Cossack squat
1
Level: 1
10
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Cross-legged incline
1
Level: 1
S1
15 sec.
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Cross-legged incline
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Golf
1
Level: 2
6
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W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
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Main exercises
Sprint start (alternating)
8
Level: 3
10
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Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Hip and lower leg flexion (alternating)
4
Level: 2
8
Subscription needed
Parallel grip pull-ups
5
Level: 2
10
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Narrow press
5
Level: 2
10
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Parallel grip pull-ups
5
Level: 2
10
Subscription needed
Narrow press
5
Level: 2
10
Subscription needed
Parallel grip pull-ups
5
Level: 2
10
Subscription needed
Narrow press
5
Level: 2
10
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Pike
7
Level: 2
12
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Hip Press
7
Level: 2
8
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Pike
7
Level: 2
12
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Hip Press
7
Level: 2
8
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Pike
7
Level: 2
12
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Forearm extension
3
Level: 2
12
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Cross forearm flexion
3
Level: 2
12
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Forearm extension
3
Level: 2
12
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Cross forearm flexion
3
Level: 2
12
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Forearm extension
3
Level: 2
12
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Cross forearm flexion
3
Level: 2
12
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Cool down
Y Stretch
1
Level: 1
8 sec.
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Scapular Mobility
1
Level: 1
8
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Side tilt
1
Level: 1
R1
6
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Side tilt
1
Level: 1
R2
6
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squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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Sumo squat
1
Level: 2
10
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Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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