Table 1 .

Circuit training session

Phase (time)/ Exercises	Intensive progression (level 1/ 2/ 3) a	Material
Warm-up (5 min)
Racing games
Main part (40 min)
Circuit training stations
a. Throwing from chest	1kg/ 1.5kg/ 2kg	MB
b. Rowing	Low/ medium/ high resistance	Elastic band
c. Going up-down	Body weight/ +1kg/ +2kg	Swedish bench, MB
d. Triceps extension	Low/ medium/ high resistance	Elastic band
e. Biceps curl	Low/ medium/ high resistance	Elastic band
f. Skipping rope	Micropause/ with/ without rebound	Rope
g. Crunches	Arms stretched forward/ chest/ backward	Mat
h. Bridging	Body weight/ +1kg/ +2kg	Mat, MB
Additional station
i. Racing games
Cold-down (5 min)
Static stretching

MB = Medicine ball;

^a All participants began at the first level of difficulty.

When a student could perform more than one repetition per second was allowed to advance to next level.