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180
Workout

Wanda Rutkiewicz

~15 min.
~180 kcal
⁉️ Comments

Wanda Rutkiewicz (born 4 February 1943 in Plungė, Lithuania - 12 May 1992 in Kangchenjunga, Nepal) was a Polish mountain climber.

Interesting Fact

She is widely regarded as one of the most remarkable female mountaineer in history. On the 16th October 1978, she became the first Polish woman, the first European woman and the third woman ever to summit Mount Everest, and on the 23rd June 1986, she became the first woman to reach the summit of K2. Rutkiewicz's goal was to become the first woman to reach the summits of all 14 of the eight-thousanders. Before her death, she had conquered 8 summits.

Quote

I think, the harder my journey is, the stronger I am.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Rotation 1
1
Level: 1
8
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Rotation 1
1
Level: 1
8
Subscription needed
Squats (wide feet position)
1
Level: 1
15
Subscription needed
Exit to plank
1
Level: 1
12
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
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.
Main exercises
Round 1
Y-T-I adduction
8
Level: 3
4
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Side Crunch
7
Level: 2
12
Round 2
Y-T-I adduction
8
Level: 3
4
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Side Crunch
7
Level: 2
12
Round 3
Y-T-I adduction
8
Level: 3
4
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Side Crunch
7
Level: 2
12
Round 4
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Back extension
8
Level: 5
10
Subscription needed
Push-ups - Mountain climber
9
Level: 3
6
Subscription needed
Medium pull - Triceps
6
Level: 1
6
Subscription needed
Round 5
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Back extension
8
Level: 5
10
Subscription needed
Push-ups - Mountain climber
9
Level: 3
6
Subscription needed
Medium pull - Triceps
6
Level: 1
6
Subscription needed
Round 6
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Back extension
8
Level: 5
10
Subscription needed
Push-ups - Mountain climber
9
Level: 3
6
Subscription needed
Medium pull - Triceps
6
Level: 1
6
Subscription needed
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Lower back stretch
1
Level: 1
10 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
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

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