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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
Single leg hip hinge
1
Level: 1
S1
5
Subscription needed
Single leg hip hinge
1
Level: 1
S2
5
Subscription needed
Medium pull
1
Level: 1
12
Subscription needed
Cossack squat in a bent-over position
1
Level: 2
10
Subscription needed
Sumo squat
1
Level: 1
10
Subscription needed
L extension
1
Level: 1
8
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
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
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

Comments

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