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Interval Training: 3×7 Minute Circuits

Thursday, July 16

The Why: Putting exercises on an interval clock in order to get a little more of a conditioning effect.  This is a great way to build a workout to your level and current conditions.  If you have been staying consistent and feel good, no trashed board issues, it’s a chance to get after it:  push the pace, push the number of reps . If you have the opposite going on, have not been at the gym, lots of trashed board issues, the goal is to step back:  slower pace, take more rest. 



Starter: Side Lying Trio:  use a water bottle (3-5lbs.)

  • Flexion (RPE 6/10) 10-12 Reps 
  • Abduction (RPE 8/10) 12-15 Reps 
  • External Rotation (RPE 10/10) 15-20+ Reps 


Interval Training: 3×7 Minute Circuits

  • :45/:15 Rest/Transition 
  • 1 min Between Rounds 


  • Mtn Climbers
  • Hollow Hold
  • Plank Shoulder Taps B: High Plank Hold
  • Deadbugs
  • Step Back Lunge 
  • Vertical Jump  Non Impact: Load Absorption Drill 
  • High Knees  Non Impact: Squats


Thursday, July 16
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2191 College Ave NE
Atlanta, GA 30317 United States
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