Table 10.

Protocol of a training unit with a suspension system.

Training Session Part	Duration (min)	Borg Scale	Position/Technique
Main part	1–7.5 (60 s effort, 90 s rest) 7.5–15 (60 s effort, 90 s rest) 15–22.5 (60 s effort, 90 s rest) 22.5–30 (60 s effort, 90 s rest)	12–13 12–14 13–14 11–12	Knee bend Lunges Pulling handles to the chest Shoulder lift
Stretching	5	9	Two upper limb stretching exercises 2 × 60 s Two lower limb stretching exercises 2 × 60 s