Lie on your back with your arms flat on the floor at your sides (or place your hands under your buttocks/or clasp your hands behind your head), your outstretched legs slightly raised off the floor, stretch an elasticated band between your legs (place the band around the instep/soles of your feet). From this position, alternately bend one leg (lower leg practically parallel to the floor, upper leg approx. 90 degrees to the body - one-sided hip flexion) and stretch back to the starting position.

Attention:
Keep your back in constant contact with the floor (no hollow back, consciously tense your stomach), do not put your legs down.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with more resistance.

1 mini-band

Lie on your back, arms in front of your chest (pointing upwards), legs bent and held high (approximately 90 degrees at the knee joint, thighs pointing upwards, lower legs parallel to the floor). Extend one arm and one leg crosswise in extension of the body (without lowering them to the floor), then return the leg and arm to the starting position. Switch sides after each exercise.

Attention:
Never lower your extremities completely; your lower back should always be in contact with the floor (no hollow back, consciously tense your stomach).

Lighten:
Lower your arm and leg less.

Harden:
Additional weight for the arms/legs.

2-4 weight cuffs/2 weight balls/dumbbells ► Make the exercise more difficult (additional weight)

Lie on your back with your legs raised and bent (approximately right angle in the knee joints), your feet are in the loops, the gymnastics bar is held with both hands at chest height (backs of hands pointing towards the floor), alternately stretch both arms and one leg each against the resistance of the elastic bands in extension of the longitudinal axis of the body and return to the starting position.

Attention:
Actively tense your abdomen, the lower back must not lift off the floor (no hollow back).

Lighten:
Choose less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

1 gymnastic bar with elasticated straps

While standing upright, sitting or lying on your back, place an elasticated band around your forehead and hold/fix it behind your head with the hands of your bent arms (clasp your hands behind your head, elbows at head height). Tilt your head forwards to stretch/tension the band and lift it back to the neutral starting position (neck extension/protraction).

Attention:
Movement takes place exclusively in the neck (upper body and arms remain stable).

Lighten:
Select a rubber band with less resistance.

Harden:
Select a rubber band with greater resistance.

1 mini band

1 seating option (e.g. chair, plyo box or vaulting box) ► depending on the starting position

Stand upright in a slight straddle position (starting position, then single-leg stance), alternately pull the heel up to the buttocks while jumping (bouncing slightly from one leg to the other), arms supported on the hips, crossed in front of the chest or in front of the body.

Attention:
Maintain upright position (body tension).

Lighten:
Exercise while standing (without jumping).

Harden:
Add weight (hold on the legs, shoulders or in the hands).

Variant:
Pause between jumps (stand completely, maintain balance) or jump continuously.

2 weight cuffs/1 weight vest/weight disc/sandbag/fighting backpack/1-2 dumbbells ► Make the exercise more difficult (additional weight)

Stand upright in front of a wall (facing the wall), bring your arms to the floor close to the wall and move one leg at a time from a stepping position to the wall with momentum, place your heels against the wall to be able to hold yourself in the handstand (full body stretch, arms overhead in a high position). From this position, bend your arms very slowly and bring your head/body towards the floor. Once in the headstand position, bring the legs back to the standing position.

Attention:
Lower the upper body in a controlled manner.

Lighten:
Bend the arms slightly and bring the legs back to the standing position before the final position in the headstand.

Harden:
Additional weight (on the feet).

1 wall

2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

When hanging on the horizontal bar (upper grip, back of hands pointing backwards), arms bent so that the chin is at or above the horizontal bar (arms at least at shoulder height), hold the position (elbows close to the body, legs stretched).

Attention:
Keep the whole body as stable as possible (body tension, no swinging/swaying).

Lighten:
Attach an elasticated band to the bar to place one or both feet in its loop.

Harden:
Additional weight.

Variation:
Grab the bar with an underhand grip (palm facing your face).

1 horizontal bar

1 elasticated rubber band ► Make the exercise easier (support)
2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

When hanging from the horizontal bar (upper grip, back of hands pointing backwards), bend your arms so that your chin is level with the horizontal bar (arms almost at shoulder height) and slowly stretch your arms to lower your body towards the floor in a controlled manner until your arms are finally fully extended overhead (passive hang, full body stretch).

Attention:
Keep the whole body as stable as possible (body tension, no swinging/swaying).

Lighten:
Attach an elasticated band to the horizontal bar to place one or both feet in its loop.

Harden:
Additional weight.

Variant:
Grab the bar with an underhand grip (palm facing your face).

1 horizontal bar

1 elasticated rubber band ► Make the exercise easier (support)
2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

When standing upright, sitting or lying on your back, place an elasticated band around your forehead and hold/fix it with the (right) hand of your bent arm (elbow pointing to the side) to the side of your head at ear level. Tilt the head to the (left) side to stretch/tension the band and return to the neutral starting position (lateral neck flexion).

Attetnion:
Movement takes place exclusively in the neck (upper body and arm remain stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini band

1 seating option (e.g. chair, plyo box or vaulting box) ► depending on the starting position

When standing upright, sitting or lying on your back, place an elasticated band around your forehead and hold/fix it with the (left) hand of your bent arm (elbow pointing to the side) to the side of your head at ear level. Tilt the head to the (right) side to stretch/tension the band and return to the neutral starting position (lateral neck flexion).

Attention:
Movement takes place exclusively in the neck (upper body and arm remain stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini band

1 seating option (e.g. chair, plyo box or vaulting box) ► depending on the starting position

Handstand against a wall, facing away from the wall and holding the position by placing your heels against the wall. Bend your arms until your head practically touches the floor (lower your body) and stretch back to the handstand (full body stretch, arms stretched and held high).

Attention:
Lower and raise your upper body in a controlled manner.

Lighten:
barely bend your arms; support the lifting of the upper body with your legs by bending them and pushing them upwards.

Harden:
additional weight (on your feet).

1 wall

2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

When standing upright, sitting or lying on your back, place an elasticated band around your forehead and hold/fix it with the hands of your bent arms in front of your head (elbows at chest height, hands placed in front of your forehead). Tilt your head slightly forwards and backwards to stretch/tension the band and return to the starting position (neck flexion/retraction).

Attention:
Movement only takes place in the neck (upper body and arms remain stable).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

1 mini band

1 seating option (e.g. chair, plyo box or vaulting box) ► depending on the starting position

Trainee: Standing, support the upper body on the vaulting box, clasp your hands behind your head (elbows pointing to the side), bring your elbows together in front of your head (in the direction of your gaze) and back to the starting position.
Partner: Stands on the opposite side of the vaulting box, holds the elbows against the movement of the active participant (pulls upwards/outwards).

Attention:
Always listen to/respond to the partner (adjust pressure/resistance). Elbows are at shoulder height or slightly below.

Lighten:
Less pressure/resistance from your partner.

Harden:
More pressure/resistance from your partner.

1 swing box (3-4 elements incl. top section)

Stand upright, arms extended downwards in front of your body with the dumbbells in your hands (hanging), the backs of your hands pointing forwards (overhand grip), raise your arms in the direction you are facing until they are horizontal (shoulder height, backs of hands pointing upwards), spread your arms out to the side from the holding position ("T" position), bring your arms back together in front of your head and lower them back to the starting position.

Attention:
Keep your back straight (possibly back against a wall), actively tense your core.

Lighten:
Less weight.

Harden:
More weight.

2 dumbbells

Stomach position on the inclined flat bench, arms almost stretched out towards the floor (hanging), grasp a dumbbell with each hand (overhand grip, palms facing forwards). In one movement, raise your arms frontally to approximately chin height (palms facing down), spread your arms out to the side (T-position, arms parallel to the floor), then bring your arms to the floor (palms facing your body). Now perform the movement in reverse order: Raise your arms sideways, bring them together in front of your head, then lower your arms to the floor back to the starting position.

Attention:
Despite the reduced possibility of falsification due to the upper body being fixed on the incline bench, ensure that the movement is performed slowly and evenly (jerking the weights upwards always leads to poorer training results and increases the risk of injury).

Lighten:
Less weight.

Harden:
More weight.

1 flat bench
2 dumbbells

Stand shoulder-width apart at the ends of the rope (facing the tyre), bend your knees slightly, grasp both ends of the rope with your hands and pull the tyre attached to the rope towards you. Once you have pulled the tyre up to your feet, sprint to the other side until the rope is taut again to restart the exercise.

Attention:
Keep your back straight.

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 rope/rope
1 tyre (DURO)

1 tyre (PUCH) ► Make the exercise easier

1 tyre (10DM) ► Make the exercise more difficult (additional weight)

Grab an object (e.g. sandbag or rucksack) with each hand, keep your arms hanging next to your body and transport objects over a certain distance.

Attention:
Keep your back straight and your pelvis stable with every step, keep your shoulders fixed (press towards your hips).

Lighten:
Less weight/load.

Harden:
More weight/greater load.

2 combat backpacks/sandbags/dumbbells (medium weight)

2 combat backpacks/sandbags/dumbbells (light) ► Make the exercise easier

2 combat backpacks/sandbags/dumbbells (heavy) ► Make the exercise more difficult

Take an object in one hand (e.g. military equipment or a combat rucksack), let your arms hang at the side of your body and carry the object over a certain distance.

Attention:
Keep your back straight, your pelvis stable with every step and your shoulders fixed (lower towards your hips).

Variant:
Hold an object in both hands.

Lighten:
Equipment approx. 5kg

Harden:
Heavier equipment (add 3 litres of water to the backpack)

Material per participant: Tenue CNK 420, 2 x material of approx. 5kg/10kg/15kg

Additional material: 2 fanjons, 2 PET bottles (1.5l)

In the CNG 428 tenue, step onto a raised area (e.g. wall); start alternately with the left or right leg (support from a team mate is possible). Run back and forth without stepping off/losing your balance.

Lighten:
Without equipment;
Wider wall.

Harden:
With combat backpack;
Narrower wall.

Material per participant: Tenue CNG 428

Additional material: 1 wall/ruins (station 6 of the outdoor obstacle course)

Bend your legs in a standing position, upper body tilted forwards, bend one leg alternately and touch the tip of each foot with your hand crosswise.

Attention:
Knees always remain behind the tips of the feet and point forwards.

Lighten:
Lower your upper body less (touch your knees instead of the top of your feet).

Harden:
Add weight to your arms and/or legs.

2-4 weight cuffs/2 weight balls to make the exercise more difficult (additional weight)

Push-up position (high support, face/gaze downwards), buttocks slightly raised, touch the opposite foot or knee with one hand, without lifting the legs. Switch sides after each exercise.

Attention:
Keep your upper body stable (tense your stomach).

Lighten:
Just hold the basic position (push-up position).

Harden:
Additional weight on the arms; unstable support.

2 weight cuffs ► making the exercise more difficult (additional weight)
2 balance cushions/1 balance board ► making the exercise more difficult (unstable base)

Push-up position (high support, face/look down), bring one hand crosswise to the shoulder. Switch sides after each exercise.

Attention:
Head, torso, hips and knees practically form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Just hold the basic position (push-up position); place your knees on the floor.

Harden:
Additional weight (on your back or arms); unstable base.

2 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)
1-2 balance cushions/1 balance board ► Make the exercise more difficult (unstable surface)

Stand upright on the balls of your feet, shoulder-width apart, alternately lift one foot while hopping and touch it with your hand crosswise in front of your body at hip level.

Attention:
Do not put your heels down completely (keep jumping on your toes).

Lighten:
Lift your foot less (possibly without touching it with your hand).

Harden:
Lift your foot higher; additional weight (on your legs).

2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Inverted four-foot stance (chest pointing upwards, body supported on hands and feet, fingertips pointing forwards). Raise one arm and one leg crosswise and bring the hand and foot together. Switch sides after each exercise.

Lighten:
Just hold the position or raise your arm and leg only slightly (without bringing your hand and foot together).

Harden:
Additional weight.

2-4 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)

Push-up position (high support, face/gaze downwards), bring one hand and one foot together crosswise, keeping the arm stretched and the leg bent (knee approximately at chest height). Switch sides after each exercise.

Attention:
Keep your upper body as stable as possible (tense your stomach).

Lighten:
Just hold the basic position (push-up position).

Harden:
Additional weight on arms and legs; unstable base.

Variant:
Cross your elbows to your knees.

2-4 weight cuffs ► Make the exercise more difficult (additional weight)
1-2 balance cushions ► Make the exercise more difficult (unstable base)