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177
Workout

Mark Allen

~15 min.
~180 kcal
⁉️ Comments

Mark Allen (born 12 Janury 1958 in Glendale, California) is an American professional triathlete and six-time Ironman Triathlon World Champion. He was the first Triathlon World Champion in a sprint distance race.

Interesting Fact

After competing and losing in the Kona Ironman Triathlon Championships six times, often to Dave Scott, Allen emerged victorious in 1989, winning one of the most difficult one-day sporting events in the world, a spectacular duel that became known as the "Iron War". This was the first of six Ironman victories for Allen, the last coming in 1995 at age 37, making him the oldest winner of the event at that time.

Quote

You can keep going and your legs might hurt for a week, or you can quit and your mind will hurt for a lifetime.

Warm up
High pull - Squat
1
Level: 1
12
Subscription needed
W pull
1
Level: 1
10
Subscription needed
March
1
Level: 2
S1
12
Subscription needed
March
1
Level: 2
S2
12
Subscription needed
High pull - Squat
1
Level: 1
12
Subscription needed
W pull
1
Level: 1
10
Subscription needed
March
1
Level: 2
S1
12
Subscription needed
March
1
Level: 2
S2
12
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
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
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Push-ups - Mountain climber
9
Level: 3
6
Subscription needed
Medium pull - Triceps
6
Level: 1
6
Subscription needed
Round 2
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Push-ups - Mountain climber
9
Level: 3
6
Subscription needed
Medium pull - Triceps
6
Level: 1
6
Subscription needed
Round 3
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Hip Press
7
Level: 2
8
Subscription needed
Push-ups - Mountain climber
9
Level: 3
6
Subscription needed
Medium pull - Triceps
6
Level: 1
6
Subscription needed
Round 4
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Y-T-I adduction
8
Level: 3
4
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Side Crunch
7
Level: 2
12
Round 5
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Y-T-I adduction
8
Level: 3
4
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Side Crunch
7
Level: 2
12
Round 6
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Y-T-I adduction
8
Level: 3
4
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Side Crunch
7
Level: 2
12
Cool down
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

Comments

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