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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
Lower back stretch with rotation
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Round 1
Sprint start (alternating)
8
Level: 3
10
Hip Press
7
Level: 2
8
Push-ups - Mountain climber
9
Level: 3
6
Medium pull - Triceps
6
Level: 1
6
Round 2
Sprint start (alternating)
8
Level: 3
10
Hip Press
7
Level: 2
8
Push-ups - Mountain climber
9
Level: 3
6
Medium pull - Triceps
6
Level: 1
6
Round 3
Sprint start (alternating)
8
Level: 3
10
Hip Press
7
Level: 2
8
Push-ups - Mountain climber
9
Level: 3
6
Medium pull - Triceps
6
Level: 1
6
Round 4
Pistol (with leg alteration)
7
Level: 3
10
Y-T-I adduction
8
Level: 3
4
Butterfly
7
Level: 3
10
Side Crunch
7
Level: 2
12
Round 5
Pistol (with leg alteration)
7
Level: 3
10
Y-T-I adduction
8
Level: 3
4
Butterfly
7
Level: 3
10
Side Crunch
7
Level: 2
12
Round 6
Pistol (with leg alteration)
7
Level: 3
10
Y-T-I adduction
8
Level: 3
4
Butterfly
7
Level: 3
10
Side Crunch
7
Level: 2
12
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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