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Kirkwood

“Hold it, Now Hit It”:  Intervals & ISOs – 6×4 Minute Stations

Friday, January 17

“Hold it, Now Hit It”:  Intervals & ISOs – 6×4 Minute Stations 1 Min Rest BTW 

 

  • 5 People Per Station 

 

 

Station 1: Air Bike Intervals – 4 Minute :30/:30  

:30 Easy/ :30 Hard

R:(200 Watts/400 Watts) W:(150 Watts/300 Watts) B:(100 Watts/200 Watts)

 

Station 2: “Bottoms Up”  KB ISO Flow – 4 Minute :20 sec Isometric Hold/:10 sec Transition to Next Position

  • R:(30+/25+) W:(25+/20+) B:(20+/15+)
  • 1 KB Bottoms Up KB Offset Split Squat Hold 
  • 1 KB Bottoms Up KB Racked Hold 
  • 1 KB Bottoms Up KB Racked March 
  • 1 KB Bottoms Up KB Overhead Hold
  • – Switch Sides-

 

Station 3: Rowing Intervals – 4 Minute :30/:30 

:30 Easy Row / :30 Spirit 2K Pace Fast

R:(2:00/1:45)(2:10/1:55) W:(2:10/1:55)(2:15/2:00) B:(2:15/2:00)(2:30/2:15)

 

Station 4: “Bottoms Up”  KB ISO Flow – 4 Minute :20 sec Isometric Hold/:10 sec Transition to Next Position

  • R:(30+/25+) W:(25+/20+) B:(20+/15+)
  • 1 KB Bottoms Up KB Offset Split Squat Hold 
  • 1 KB Bottoms Up KB Racked Hold 
  • 1 KB Bottoms Up KB Racked March 
  • 1 KB Bottoms Up KB Overhead Hold
  • – Switch Sides-

 

Station 5: Core ISO – 4 Minute Tabata :20/:10 

  • Active Elbow Plank 2 x :20/:10
  • Side Plank Right 1 x :20/:10
  • Side Plank Left 1 x :20/:10
  • Repeat 

 

Station 6: Surprise

Details

Date:
Friday, January 17
View Calendar:
,

Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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