Pyramid training: medium-long (400-600-800-1000-1200-1000-800-600-400)
Load: 400m-600m-800m-1000m-1200m-1000m-800m-600m-400m
Charge: 200-400m
Pyramid training: medium-long (400-600-800-1000-800-600-400)
Load: 400m-600m-800m-1000m-800m-600m-400m
Rests: 200-400m
Pyramid training: medium-long (400-800-1200-1600-1200-800-400)
Load: 400m-800m-1200m-1600m-1200m-800m-400m
Rests: 200-400m
Pyramid training: medium-long (500-1000-1500-2000-1500-1000-500)
Load: 500m-1000m-1500m-2000m-1500m-1000m-500m
Rests: 200-400m
Pyramid training: medium-long (600-800-1000-1200-1000-800-600)
Load: 600m-800m-1000m-1200m-1000m-800m-600m
Rests: 200-400m
Pyramid training: medium-long (600-800-1000-1500-1000-800-600)
Load: 600-800-1000-1500-1000-800-600
Rests: 200-400m
Pyramid training: medium-long (600-800-1200-1500-1200-800-600)
Load: 600m-800m-1200m-1500m-1200m-800m-600m
Rests: 200-400m
Pyramid training: short-medium (100-200-300-400-500-400-300-200-100)
Load: 100m-200m-300m-400m-500m-400m-300m-200m-100m
Rests: 200-400m
QR code: strength exercises - prg. J-4-5-6
Strengthening exercises with aids
Slackline
Full body workout: 5 rounds - body weight
"full body workout" without equipment (5 rounds) - 1 minute break between rounds
Full body workout: 5 rounds - body weight
"full body workout" without equipment incl. running unit (5 rounds)
Full body workout: 5 rounds - body weight
"full body workout" without equipment (5 rounds)
Full body workout (part 1/2): work40sec/break20sec
15-minute "full body workout".
Material: balance hemisphere, elastic rubber band, weight disc (10kg), dumbbell (15kg), medicine ball.
Full body workout (part 1): work40sec/break20sec - body weight
7-minute "full body workout" without material
Full body workout (part 2): work40sec/break20sec
7-minute "full body workout".
Material: balance hemisphere, elastic rubber band, weight disc (10kg), dumbbell (15kg), medicine ball.
Training principles
Full body workout: 5 rounds - body weight
"full body workout" without equipment (5 rounds - 5 exercises - 5 repetitions)
Full body workout: 5 rounds - body weight
"full body workout" without equipment - 5 rounds
Full body workout: 5 rounds - body weight
"full body workout" without equipment - 5 rounds
Full body workout: 5 rounds - body weight
"full body workout" without equipment - 5 rounds
Full body workout: 5 rounds - body weight
"full body workout" without equipment - 5 rounds
Lower/upper body workout: 5 rounds - body weight
2 "body weight" exercises (without material) in alternation - for time
Full body workout: 5 rounds - body weight
"full body workout" without equipment (5 rounds) for time
Full body workout: 5 rounds - body weight
"full body workout" without equipment - 5 rounds for time