A. WARM UP (General)
1. Cardio – slow pace 5 min (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


6 Rounds:

20 s Assalut Bike (max.speed)

20 s max.rep DU

20 s Row max.calories

60 rest

rest: 3-5 min

4 Rounds:

30 s Row (low,steady pace 1:50-2.00/ ave 500 m)

30 s max.rep Wall Ball



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

Trening #145 Tabata Assault Bike (28)-Crossfit Zabrze