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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
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
Rotation 2
1
Level: 2
8
Subscription needed
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.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S2
15 sec.
Subscription needed
Main exercises
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
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
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
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
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Pike
7
Level: 2
12
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Pike
7
Level: 2
12
Subscription needed
Forearm extension
3
Level: 2
12
Subscription needed
Cross forearm flexion
3
Level: 2
12
Subscription needed
Forearm extension
3
Level: 2
12
Subscription needed
Cross forearm flexion
3
Level: 2
12
Subscription needed
Forearm extension
3
Level: 2
12
Subscription needed
Cross forearm flexion
3
Level: 2
12
Subscription needed
Cool down
Lunges L
1
Level: 1
R1
6
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Lunges L
1
Level: 1
R2
6
Subscription needed
T Spine Rotation
1
Level: 1
R1
5
Subscription needed
T Spine Rotation
1
Level: 1
R2
5
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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