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Functional Training for Triathletes

Hey triathletes 👋 I created this functional training plan to help improve your performance. Instead of typical dumbbell/barbell work I wanted to give exposure to the sandbag and kettlebell - dope pieces of kit. Hope this helps

  • 30 minutes
  • Intermediate
  • Stability Ball · Pull Up Bar · Kettlebell · Sandbag
  • Full Body
Triathlon

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Exercises

Main Routine

Chin Up
  • Upper Back · Biceps
  • Intermediate
Set Reps
1 12
2 12
Inverted Row
  • Upper Back
  • Intermediate
Set Reps
1 12
2 12
Stability Ball Hamstring Curl
  • Hamstrings
  • Beginner
Set Reps
1 12
2 12
Stability Ball Knee Tuck
  • Abdominals
  • Intermediate
Set Reps
1 12
2 12
Stability Ball Stir the Pot
  • Abdominals
  • Beginner
Set Time (s)
1 30
2 30
Sandbag Split Squat (Offset)
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Set Reps Weight (kg)
1 12
2 12
Sandbag Shoulder Press (Side to Side)
  • Shoulders
  • Beginner
Set Reps Weight (kg)
1 12
2 12
Sandbag Incline Push Up
  • Chest
  • Intermediate
Set Reps
1 14
2 14
Sandbag Squat to Shoulder Press
  • Hamstrings · Quadriceps · Glutes · Shoulders
  • Intermediate
Set Reps Weight (kg)
1 12
2 12
Sandbag Glute Bridge
  • Glutes · Pelvic Floor
  • Intermediate
Set Reps Weight (kg)
1 12
2 12
Kettlebell Romanian Deadlift (One Leg)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Set Reps Weight (kg)
1 12
2 12
Kettlebell Side Lunge
  • Quadriceps · Hamstrings · Glutes · Hip Adductors
  • Intermediate
Set Reps Weight (kg)
1 12
2 12
Kettlebell Swing
  • Full Body
  • Intermediate
Set Weight (kg) Time (s)
1 30
Skater Jump (Side to Side)
  • Quadriceps · Glutes · Calves · Hamstrings
  • Intermediate
Set Time (s)
1 30

Created by

Leon Ward’s BurnIt
Personal trainer

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