A. WARM UP (general)
1. Cardio – slow pace 5min (run, row, bike)
A.2 Mobility

B. WARM UP (specific)

Toes out walk, Toes in walk,Walk on heels,Walk on toes,Walk on outside of foot
Knee to chest, Bearl Crawl, Broad Jump, Frog Jump

C. Gymnastic strenght


10 Rounds:

20 s Assalut Bike (max.speed)

30 rest

20 s max.rep Overhead Lunges with barbbel  30 kg/15 kg or KB 16 kg

30 rest


rest: 3-5 min

6 Rounds:

20 s Row (max.speed)

20 s max.rep Wall Ball

60 rest

rest: 3 min

Death by wall ball, On:30 s

start with 2 add every 30 s 2 more

D. Cool down
1. Cardio – slow pace 5min (run, row, bike)
2. Mobilit Joints / Static & Dynamic Stretching

Trening #140 Tabata Assault Bike (26)-Crossfit Zabrze