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Kirkwood

Interval Training: Running Tabata

Wednesday, October 16

Mobility Series: 5 Minutes

 

Shoulder Prehab: 6 Minutes to Complete 

○ Weight: Mini 3 lbs Dumbbells 

○ Flexion (RPE 6/10) 10-12 Reps 

○ Abduction (RPE 8/10) 12-15 Reps 

○ External Rotation (RPE 10/10) 15-20+ Reps 

 

Interval Training: Running Tabata

5 Stations – 4 Minutes Each. 6 Rounds of work at each station :20 on, :10 off.  (First 3 Minutes). At the last minute as each station ends everyone heads out to run a back parking lot loop (4th Minute). :60 rest between stations. The faster you finish the run the more rest you earn.

 

Station 1:

Burpees All 6 Rounds

4th Minute – Run Parking Lot Loop  Non Runners:  Bike x :30 sec. 400W+

 

Station 2:

Hollow Hold (first :20 sec) /Leg Lifts (second :20 sec)

4th Minute – Run Parking Lot Loop

 

Station 3:

Stepback Lunges/Jumping Lunges

4th Minute – Run Parking Lot Loop

 

Station 4:

Superman Holds/Mountain Climbers

4th Minute – Run Parking Lot Loop

 

Station 5:

Lateral Squats/Lateral Bounds

4th Minute – Run Parking Lot Loop

Details

Date:
Wednesday, October 16
View Calendar:
,

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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