Lower/upper body workout: 5 rounds
"upper&lower body workout" with material - 4 exercises / 5 rounds.
Material: skipping rope.
Lower/upper body workout: 5 rounds - body weight
2 "body weight" exercises (without material) in alternation - for time
Lower/upper body workout: 8 rounds
"upper&lower body workout" with material - 5 exercises / 8 rounds - 90 second break between rounds.
Material: horizontal bar (pull ups), possibly treadmill
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
Memory relay
Memory run
Memory run (solution sheet)
Memory run (task sheet)
Methodical tips for strength training in the fitness room
Methodological indications for light contact
Methodological indications for nordic walking
Military sports leader education - sports theory part 1
Military sports leader education - sports theory part 2
Military sports leader education - sports theory part 3
Military sports leader education - sports theory part 4
Military sports leader education theory exam
Document for preparing the military sports leader exam
Mobilisation, dynamic stretching and strengthening at the workplace (aid: office chair)
With the office chair as an aid, you can also exercise at your desk.