INTRODUCTION

The Oberón circuit consists of 1 km with 9 exercises interspersed every 100 ms. You recover for one minute and then run one kilometer. You start and finish doing 100 ms running at a hard pace.

PROPOSED EXERCISES

The 9 exercises to perform are the ones described below:

o 100 ms + 10 push-ups.

o 100 ms + Multijumps on the spot (20 on one leg: 10 with each leg, 10 with both feet together and 10 opening and closing).

o 100 ms + 20 sit-ups.

o 100 ms + 10 jumps bringing knees to the chest.

o 100 ms + 10 back extensions (lifting only the torso about 30º).

o 100 ms + 20 full squats.

o 100 ms + 10 push-ups.

o 100 ms + 20 sit-ups.

o 100 ms + 5 four-count jumps: 1 squat down, 2 push-up position, 3 bring knees to chest, and 4 vertical jump.

o 100 ms.

*Recovery: 1’ jogging + 1000 ms steady.