Lower/upper body workout: 5 rounds - body weight
2 "body weight" exercises (without material) in alternation - for time
Lower/upper body workout: AMRAP 20min
20-minute "upper&lower body workout" with equipment (horizontal bar).
3 exercises ("CINDY") - AMRAP: as many rounds as possible in 20 minutes.
Lower/upper body workout: EMOM 15min - body weight
15-minute "upper&lower body workout" without equipment.
EMOM: every minute on the minute (perform a fixed number of repetitions of an exercise at the beginning of a minute, the remaining seconds of the minute are for recovery).
Manifestations of light contact - basic training
Methodical tips for strength training in the fitness room
Methodological indications for light contact
Pyramid training: long (1000-1500-2500-1500-1000)
Load: 1000m-1500m-2500m-1500m-1000m
Rests: 300-400m
Pyramid training: long (800-1000-1200-1000-800)
Load: 800m-1000m-1200m-1000m-800m
Rests: 200-400m
Pyramid training: long (800-1000-1200-1200-1500-1200-1000-800)
Belastung: 800m-1000m-1200m-1500m-1200m-1000m-800m
Pause: 200-400m
Pyramid training: long (800-1000-1500-1000-800)
Load: 800m-1000m-1500m-1000m-800m
Rests: 200-400m
Pyramid training: long (800-1200-1600-1200-800)
Load: 800m-1200m-1600m-1200m-800m
Rests: 200-400m
Pyramid training: long-medium (1000-600-600-300-300-800-300)
Load: 1000m-600m-600m-300m-300m-800m-300m
Rests: 200-400m
Pyramid training: long-medium (1000-800-600-400-600-800-1000)
Load: 1000m-800m-600m-400m-600m-800m-1000m
Rests: 200-400m
Pyramid training: long-medium (1200-800-400-800-1200)
Load: 1200m-800m-400m-800m-1200m
Rests: 200-400m
Pyramid training: long-medium (1500-1000-500-1000-1500)
Load: 1500m-1000m-500m-1000m-1500m
Rests: 200-400m
Pyramid training: medium-long (200-400-600-600-800-600-600-400-200)
Load: 200m-400m-600m-800m-600m-400m-200m
Rests: 200-400m
Pyramid training: medium-long (200-400-800-400-400-200)
Load: 200m-400m-800m-400m-200m
Rests: 200-400m
Pyramid training: medium-long (300-600-1000-600-600-300)
Load: 300m-600m-1000m-600m-300m
Rests: 200-400m
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