Classic Morgan and Adamson Circuit Training
Students find how many reps they can do in 30 seconds at six exercises, then work through the circuit using half of that number as their personal load. It builds muscular endurance and teaches how to individualize load, just like the original method.
How to play
- Six stations in a circle with cones and mats: squats, push-ups, curl-ups, lunges, floor dips, and lateral jumps. Groups of 4.
- Testing (8 min): 30 seconds all-out at each station while a partner counts; record the score and rotate after 45 seconds of rest.
- Each student calculates their training dose: half of their max at each exercise, rounded down, and writes it on their card.
- Training (12 min): three laps with no rest between stations, doing only your personal number; time each lap.
- Between laps, walk for 1 minute to recover. Each student records their lap time.
- Debrief (5 min): compare lap one and lap three times and explain how the method would progress over the next few weeks.
Rules
- During testing, only full reps with correct form count.
- During training, never go above your personal number: the goal is to lower your time, not add reps.
- If you feel joint pain, stop and switch to the easier version of the exercise.
Variations
Easier
Do two laps of a four-station circuit instead of six.
Standard
Three laps of six stations at half of each student's max.
Harder
Set a target time for three laps and, if students beat it, raise the dose to 60 percent of their max.
Adaptations
- Limited mobility: seated exercises (band presses, seated crunches, ball throws) using the same test-and-halve approach.
- Shy students: a trusted partner does the counting and scores are not announced out loud.
- Lower fitness level: use a 20-second test and set the dose at 40 percent of the max.
Learning goals
- Apply the principle of individualization based on a personal test.
- Improve general muscular endurance with a no-rest circuit.
- Record and interpret lap times as a measure of progress.
Equipment for a class of 25
- mats: 12
- cones: 12
- stopwatch: 1
- recording cards: 25
Teacher tip
Stress that test scores must be honest: if someone inflates them, the circuit becomes impossible. Have cards ready listing the six stations with spaces for max, half, and lap times.
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