1. Rowing for 5 minutes (10 calories per person before the change).
  2. Bench press for 5 minutes (men 30 kg barbell, women 15 kg barbell).
  3. Draw a rope with a plate 10 meters, 5 minutes (men 20 kg, women 15 kg), 10 meters per person at each turn. Full-length repetitions are taken into account; half-way draws do not count.
  4. Squats with barbell until touching the ball (men 25 kg barbell, women 15 kg barbell), 10 reps per person at each turn.
  5. Wall ball (men 12 kg, women 6kg), 10 reps per person before the change. 


MyFitness newsletter

Join our newsletter and be always informed about our latest trainings, club news and offers!

*I authorize AS My Fitness to use tracking pixels in emails sent to me for the following purposes:
1. For the analytical purpose of collecting quantitative information to assess what kind of email content people are interested in, in order to design the content of emails accordingly.
2. To confirm the receipt of the email, to prove in the event of a possible dispute whether the person has received the information contained in the email or not.

Please review our privacy notice.


Log in

Not a member yet? Join!

Forgot your password?