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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
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Lower back stretch with rotation
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Main exercises
Sprint start (alternating)
8
Level: 3
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
Sprint start (alternating)
8
Level: 3
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
Sprint start (alternating)
8
Level: 3
10
Hip and lower leg flexion (alternating)
4
Level: 2
8
Parallel grip pull-ups
5
Level: 2
10
Narrow press
5
Level: 2
10
Parallel grip pull-ups
5
Level: 2
10
Narrow press
5
Level: 2
10
Parallel grip pull-ups
5
Level: 2
10
Narrow press
5
Level: 2
10
Hip Press
7
Level: 2
8
Pike
7
Level: 2
12
Hip Press
7
Level: 2
8
Pike
7
Level: 2
12
Hip Press
7
Level: 2
8
Pike
7
Level: 2
12
Forearm extension
3
Level: 2
12
Cross forearm flexion
3
Level: 2
12
Forearm extension
3
Level: 2
12
Cross forearm flexion
3
Level: 2
12
Forearm extension
3
Level: 2
12
Cross forearm flexion
3
Level: 2
12
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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