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Old 4th Ward

Agility and Power

Friday, January 17

Agility and Power

4 Stations / 3 min per station / 30 sec of rest b/t station / 2 x through

Split the class up into equal groups and spread them out into all 4 stations. The stations are all amraps where campers start on the first exercise which will lead them right into the next exercise. Once they have completed both, they will simply walk back to the beginning as their active recovery.   


  1. Agility Ladder In and Out →  5 x Plyo Box Jumps → Walk back to start for recovery
  2. 5 x Push up → Zig Zag cone sprints  → Walk back to start for recovery
  3. 5 x Barrier Jumps ( over and back=1) → Sprint (Width of the gym) → Walk back to start for recovery
  4. 5 x Heavy KB Swings (mod: 1 KB DL) → 5 x Broad Jumps → Walk back to start for recovery



Friday, January 17
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Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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