fbpx
Loading Events

« All Events

  • This event has passed.

Interval Training: Pick Your Poison –  3 x 8 Min. Stations

Thursday, April 8

Interval Training: Pick Your Poison:  3 x 8 Min. Stations

Station 1: Conditioning –  :30/:30 (Easy/Hard) x 8 RNDS = 8 Minutes

  •  Bike Watt Goals: R: M:(250W/500W) W:(200 W/400 W) W: M:(200W/400W) W:(150W/300W) B: M:(150W/300W) W:(150 W/250 W)

  •  ERG Split Time Goals: 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 2: 8 Min Core: :40/:20 Work/Rest x 2 RNDS = 8 Minutes

  • Deadbug

  • Side Plank R

  • Side Plank L

  • Hollow Hold

  • No Rest – Repeat

Station 3: Bodyweight Strength – :40/:20 Work/Rest x 2 RNDS = 8 Minutes

  • Push Up Progression (Hands Elevated or Negatives–Yoga Block Depth– Tennis Ball Depth/Weighted/Feet Elevated)

  • Lateral Lunge R: Goblet

  • Inchworms (sumo if needed)

  • Glute Bridge March

  • No Rest – Repeat

 

 

ONLINE:

Station 1: Bodyweight Strength

**Instructions: 8 Minute Tabata (:20/:10) -1 MIN at Each Move

  • Push Ups

  • Lateral Lunges

  • Inchworms (Sumo if needed)

  • Glute Bridge March

No Rest – Repeat

1 MINUTE REST BEFORE NEXT STATION

Station 2: Core

** Instructions: 5 Min – :30 work each move

  • Deadbug

  • Side Plank R

  • Side Plank L

  • Hollow Hold

-:30 Rest / Repeat

1 MINUTE REST BEFORE NEXT STATION

Station 3: Conditioning

Option 1: :30/:30 (Easy/Hard) x 9 RNDS = 9 Minutes

This can be done on a treadmill, elliptical, bike, or outside running. Alternate between :30 at an easy pace and :30 at a more challenging pace for 9 minutes total. Your hard pace should be an effort but not so hard that you can’t keep moving steadily at your easy pace.

Option 2: 9 Minute Tabata (:20/:10)

:20 Work / :10 Rest x 2 each move

Do each move twice for a total of 1 minute before moving to the next one. You will repeat 3 rounds through the circuit for a total of 9 minutes.

  • High Knees (non impact: Fast March)

  • Jump Rope (non impact: Mountain Climbers)

  • Lateral Bounds (non-impact: Lateral Lunge)

Details

Date:
Thursday, April 8
View Calendar:
,

Kirkwood = Red | O4W = Teal | All other events = Blue

© 2021 FitWit | Website by Dabbled Studios Web Design | Website Info | Log in