10 minutes (warm-up)


5 minutes free tempo – resistance 5 times during that period
5 minutes free tempo – 5 lifts to standing work of 20 seconds each.

Explanation:

The first 5 minutes is used as a mental warm-up and a slow progression in resistance. The students will have found the tempo that suits them best after 5 minutes and after this they will make 5 lifts to standing work in the same tempo.
This program's advantage is that the students individually can set a tempo that suits them. Remember to explain how demanding it should be. The students could otherwise work too hard or not at all. This is suitable for all levels.

Recommended music tempo = 120-140 BPM

Glossary:

SP = Single pace
MP = Middle pace
DP = Double pace

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