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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
Neck extension
1
Level: 1
S1
6
Subscription needed
Neck extension
1
Level: 1
S2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
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.
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
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
Massage
1
Level: 1
8
Subscription needed
Rotation 1
1
Level: 1
8
Subscription needed
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Subscription needed
Hero pose
1
Level: 1
R2
15 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
Forward fold
1
Level: 1
10 sec.
Subscription needed

Comments

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