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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
Golf
1
Level: 1
6
Press
1
Level: 1
12
Squats
1
Level: 1
20
Back extension
1
Level: 2
10
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Round 1
Y-T-I adduction
8
Level: 3
4
Butterfly
7
Level: 3
10
Pistol (with leg alteration)
7
Level: 3
10
Side Crunch
7
Level: 2
12
Round 2
Y-T-I adduction
8
Level: 3
4
Butterfly
7
Level: 3
10
Pistol (with leg alteration)
7
Level: 3
10
Side Crunch
7
Level: 2
12
Round 3
Y-T-I adduction
8
Level: 3
4
Butterfly
7
Level: 3
10
Pistol (with leg alteration)
7
Level: 3
10
Side Crunch
7
Level: 2
12
Round 4
Sprint start (alternating)
8
Level: 3
10
Back extension
8
Level: 5
10
Push-ups - Mountain climber
9
Level: 3
6
Medium pull - Triceps
6
Level: 1
6
Round 5
Sprint start (alternating)
8
Level: 3
10
Back extension
8
Level: 5
10
Push-ups - Mountain climber
9
Level: 3
6
Medium pull - Triceps
6
Level: 1
6
Round 6
Sprint start (alternating)
8
Level: 3
10
Back extension
8
Level: 5
10
Push-ups - Mountain climber
9
Level: 3
6
Medium pull - Triceps
6
Level: 1
6
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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