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Kirkwood

Down The Ladder: “How far can you get”

Monday, August 26

Down The Ladder: “How far can you get” (30 Minutes)

  • Heavy 2KB Suitcase Deadlifts 10, 8, 6, 4, 2  R:(60+/53+)W:(45+/40+)B:(35+/30+)
  • Pull Ups or Chin Up R: Non-Assisted/Weighted W:Band  B: Band or TRX Pull Up
  • 2KB Racked Walking Lunge 10, 8, 6 ,4 ,2 (Each Side)  R:(40+/35+)W:(30+/25+)B:(20+/15+)

 

  • Options: for Non Walking Lunges
      • Movement: Stepback Lunges, Split Squats
      • Loading: (Easy-Hard) TRX, Bodyweight, Goblet, Suitcase, Racked) 
  • ERG: Rowing 500M, 400M, 300M, 200M, 100M
  • Air Bike Calories: R: 20, 18, 16, 14, 12  W:16, 14, 12, 10, 8 B:12, 10, 8, 6, 4

 

For Example:

– 10 Heavy 2KB Suitcase Deadlifts, 10x KB Lunges (Each Side),10x Pull Ups, 500m Row, Air Bike Cals

– 8 Heavy 2KB Suitcase Deadlifts , 8x KB Lunges (Each Side), 8x Pull Ups, 400m Row, Air Bike Cals

– 6 Heavy 2KB Suitcase Deadlifts, 6x KB Lunges (Each Side), 6x Pull Ups, 300m Row, Air Bike Cals

– 4 Heavy 2KB Suitcase Deadlifts, 4x KB Lunges (Each Side), 4x Pull Ups200m Row, Air Bike Cals  

– 2 Heavy 2KB Suitcase Deadlifts, 2x KB Lunges (Each Side),  2x Pull Ups, 100m Row, Air Bike Cals

Details

Date:
Monday, August 26
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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