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183
Workout

Apolo Ohno

~16 min.
~192 kcal
⁉️ Comments

Apolo Anton Ohno (born 22 May 1982 in Seattle, Washington, US) is an American short track speed skating competitor and and an eight-time medalist (two gold, two silver, four bronze) in the Winter Olympics. He is also an eight-time world champion.

Interesting Fact

As a child Apolo dreamt of joining a football team, but his father insisted on short track speed skating. At age 13 he was admitted to the Lake Placid Olympic Training Center to train full-time for short track. In 1997 he took gold at one of the Short Track Speed Skating World Cup competitions. In the same year, aged 14, he became the youngest person to win the U.S. Senior Championship overall title. He defended his title from 2001 to 2009, winning the championship the total of 12 times. He was the first American athlete to win the World Cup overall title. By the end of his career, Apolo continues to participate in the Olympic movement and tries himself in different sports.

Quote

Winning does not always mean coming in first… real victory is in arriving at the finish line with no regrets because you know you've gone all out.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
W extension
1
Level: 1
8
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Side lunge (alternating)
5
Level: 3
12
Push ups pike
8
Level: 2
6
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Tilted march
8
Level: 3
12
Round 2
Side lunge (alternating)
5
Level: 3
12
Push ups pike
8
Level: 2
6
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Tilted march
8
Level: 3
12
Round 3
Side lunge (alternating)
5
Level: 3
12
Push ups pike
8
Level: 2
6
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Tilted march
8
Level: 3
12
Round 4
Backward lunge with leg change
8
Level: 6
10
I-Y-T slide
10
Level: 2
6
Archer pull
7
Level: 3
10
Mountain Climber
7
Level: 2
12
Round 5
Backward lunge with leg change
8
Level: 6
10
I-Y-T slide
10
Level: 2
6
Archer pull
7
Level: 3
10
Mountain Climber
7
Level: 2
12
Round 6
Backward lunge with leg change
8
Level: 6
10
I-Y-T slide
10
Level: 2
6
Archer pull
7
Level: 3
10
Mountain Climber
7
Level: 2
12
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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