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Legend
Legend
This workout is designed to be held once every two to three weeks on the Otaniemi sports field. It contains six rounds with two phases each and a two minute break between them.
Participants should do the exercises to their own ability and not over-exert themselves.
Blue markings can potentially be replaced with alternate exercises.
Red markings can be optionally performed to make the workout more effective.
Exercise explanations
Exercise explanations
Core hold 1: push-up position, touch opposing shoulder with hand
Core hold 2: on knees and hands, lift knees and one hand in the air
Back exercise 1: lie face down, hands behind head, pull chest off the ground, hold
Back exercise 2: lie face down, lift crosswise arm and leg in the air, hold
Back exercise 3: on knees and hands, lift crosswise arm and leg in the air, hold
Hip extension 1: lie face up, feet in 90 degree angle, lift hip in the air, compress, hold
Hip extension 1: same as #1, feet bottoms together, compression in the buttocks
Leg throwing: with partners, #1 lies face up and grabs #2’s ankles, #1 raises their feet up to #2’s chest, #2 pushes them back down, repeat
Cycling: lie face up, cycling motion with legs in the air
Workout
Workout
Preparation
Preparation
Prepare the following before starting:
Lots of water (2L per participant)
Tennis balls
Space on the stairs
Space on the running track, full round & with markings on 20, 40 & 60 meters
Space for doing muscle exercises
Warmup round
Warmup round
Contents may be varied. Here’s an example:
400m jogging
Muscles:
10x core hold 1
5x push-ups
5x shoulder push-ups
10x core hold 2
10x back exercise 3
5x army knives
5x squats
10x lunges
Dynamic stretches
Round 1
Round 1
Sprinting:
5x sprint 20m
Muscles:
25x extensor dips
Push-ups 30s
20x cross-crunches
Round 2
Round 2
Intervals:
4x sprint 30m + walking 70m (one lap around the sports track)
Core muscles:
Planking 45s (60-120s)
20x back exercise 1
Side planking 45s
20x back exercise 2
Side planking 45s (other side)
20x back exercise 3
Round 3
Round 3
Stairs:
2x stepping on each step
2x stepping on every other step
Muscles:
2x wheelbarrows 20m
Leg throwing 30s
Push-ups 30s
Round 4
Round 4
Sprinting (always facing the same direction):
Sprint 20m there and back, face forward, left/right, forward, right/left
Muscles:
25x extensor dips
20x core hold 1
10x burpees (15x)
25x squats
Cycling 30s
Round 5
Round 5
Sprinting:
5x throw tennis ball, once it bounces, sprint and catch it (replace with e.g. 2x sprint 20m, if you lack tennis balls)
Muscles:
20x shoulder push-ups
20x hip extension 2
20x upper abdominal crutches
Round 6
Round 6
Intervals:
4x sprint 30m + walking 70m (one lap around the sports track)
Muscles:
Pull-ups / assisted pull-ups / hanging from the bar
20x core hold 2
15x row machine
Cooldown round
Cooldown round
400m walking/jogging
Static stretches
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