Groups | Content | Activities description | Times |
| HIG | Warm-up | Joint mobility - jogging | 6 min |
| Games | Block I: Relays race | 12 min (2 × 5 min active/2 min of passive rest) | |
| Passive rest | 4 min | ||
| Block II: C-O SSG | 12 min (2 × 5 min active/2 min of passive rest) | ||
| Intensity | >75% HRmax |
| |
| Cool-down | Stretching | 6 min | |
| Feedback | Verbal feedback | 5 min | |
| MIG
| Warm-up | Joint mobility - jogging | 5 min |
| Games | Block I: CCG | 14 min (2 × 6 min 30 s active/1 min of passive rest) | |
|
| Passive rest | 2 min | |
|
| Block II: Groups dynamics | 14 min (2 × 6 min 30 s active/1 min of passive rest) | |
| Intensity | 60% - 74% HRmax |
| |
| Cool-down | Stretching | 5 min | |
| Feedback | Verbal feedback | 5 min |