STAMINA ENDURANCE

3 Sets

• 100m Run (Easy Pace)
• 30sec Toe Walk
• 30sec Alt. Deficit Jump Lunges 

Every 05:00min X 6 Sets

• 400m Run | 400m Row | 800m Bike
• Max Burpees in the remaining time

*כל חמש דקות מתחילים את הסט, בסיומו נחים עד שהסט הבא מתחיל

4 Sets

• 30sec Bike | 30sec Jumping Jacks
• 30sec Jorden Lunges
• 30sec Squat Rotation

4-6 Sets (No rest between rounds)

• 03:00min Bike (RPE: 8/10)| 03:00min Row | 03:00min Run
• 40 Doubles | 60 Singles
• 7 Step Down Box Jumps | 7 DB Overs

4 Sets

• 30sec March + 1sec Hold at the top
• 30sec Kang Squat
• 30sec Jumping Jacks

8-10 Sets

• 200m Run | 250m Row | 500m Bike
• 01:00min Rest Walk

3 Sets

• 30sec Scapular Pushups
• 5 TEMPO Burpees (3sec Down)
• 16 Alt. Mountain climbers

4-8 Sets

• 8 Burpee Box Jumps Overs | 8 Burpees Ball Jumps
• 100m/40sec Run | 200m/40sec Row | 300m/40sec Bike | 40sec Stairs
• 30 Doubles | 60 Singles
• 100m/40sec Run | 200m/40sec Row | 300m/40sec Bike | 40sec Stairs

Rest Walk 01:00min Between Sets

*ניתן להחליף את האירובי בעליה וירידה במדרגות - ואף מומלץ!