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183
Workout

Ole Bjørndalen

~16 min.
~192 kcal
⁉️ Comments

Ole Einar Bjørndalen (born 27 January 1974 in Drammen) is a Norwegian professional biathlete, eight-time Olympic champion, twenty-time world champion and six-time World Cup winner. He is the most decorated biathlete in history.

Interesting Fact

Ole Einar first came into focus at the Norway National Championship, where his brother was competing. The boy dreamt of mastering skiing since he was 13, just idly observing the race from the sidelines did not fulfill him. He would jump out onto the track and closely follow the professional biathletes, skiing uphill and then downhill after reaching the peak. This way he had the opportunity to learn from the very best. It was at that time when Ole Einar's skiing technique was first recognised. At the age of 19, Bjørndalen won 3 out of 4 possible gold medals at the Junior Biathlon World Championships, which among other things led to him being chosen to represent Norway in the 1994 Olympics.

Quote

I evaluate my every step. And you know, it helps, and not just in sports.

Warm up
Widmill
1
Level: 1
S1
10 sec.
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Widmill
1
Level: 1
S2
10 sec.
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Golf
1
Level: 2
6
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Side lunge (alternating)
1
Level: 2
12
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Butterfly
1
Level: 1
10
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Exit to the plank on the forearms
1
Level: 1
12
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Side lunge stretch
1
Level: 1
S1
15 sec.
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Side lunge stretch
1
Level: 1
S2
15 sec.
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Short extension
1
Level: 1
8
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Sumo squat
1
Level: 2
10
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Main exercises
Round 1
Side lunge (alternating)
5
Level: 3
12
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Push ups pike
8
Level: 2
6
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Y abduction - Forearm flexion - Low pull
8
Level: 3
4
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Tilted march
8
Level: 3
12
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Round 2
Side lunge (alternating)
5
Level: 3
12
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Push ups pike
8
Level: 2
6
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Y abduction - Forearm flexion - Low pull
8
Level: 3
4
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Tilted march
8
Level: 3
12
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Round 3
Side lunge (alternating)
5
Level: 3
12
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Push ups pike
8
Level: 2
6
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Y abduction - Forearm flexion - Low pull
8
Level: 3
4
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Tilted march
8
Level: 3
12
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Round 4
Backward lunge with leg change
8
Level: 6
10
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I-Y-T slide
10
Level: 2
6
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Archer pull
7
Level: 3
10
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Mountain Climber
7
Level: 2
12
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Round 5
Backward lunge with leg change
8
Level: 6
10
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I-Y-T slide
10
Level: 2
6
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Archer pull
7
Level: 3
10
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Mountain Climber
7
Level: 2
12
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Round 6
Backward lunge with leg change
8
Level: 6
10
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I-Y-T slide
10
Level: 2
6
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Archer pull
7
Level: 3
10
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Mountain Climber
7
Level: 2
12
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Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
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Side tilt
1
Level: 1
R2
6
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Lower back stretch
1
Level: 1
10 sec.
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squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
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Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
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