Easy but efficient training for technique, condition, power, menthal resistance and muscle endurance. Following circles are very flexible but You can choose another exercises, it depends for what kind of training style You want to concentrate.

By each of the following circles increase the exercises each round after another according prescribed value/reps.

A. As Many Rounds As Possible in 15 Minutes:

• 2db 1 x Thruster /+1/
• 2db 1+1 Lunges with dumbels /+ 1+1/
• 2db 1 x Romanian Dead Lift /+1/
• 2db 1 x Bended Row /+1/
• 10 Mountain Climbers /+10/

B. AMRAP 15 Minutes

• 1 x Rope Climb /+1/
• 1 x Wall Walk /+1/ (alt Worm)
• 2 x Burpee Box Jump Over /+2/
• 10 Jumping Ropes /+10/

C. AMRAP 15 Minutes

• 1 x Pull Up /+1/
• 2 x Dip /+2/
• 3 x Jumping Squat /+3/

D. AMRAP 15 Minutes

• 2 x Wall Balls /+2/
• 2 x Burpee /+2/
• 2 Calorie /+2/