Loading Events

« All Events

  • This event has passed.


Interval Training: Strength/Cardio/Core

Wednesday, January 22

Glute Med Leg Lifts- Tabata Clock-:20/:10


Interval Training: Strength/Cardio/Core:

Each station will last 6 min with a 1 min rest after each station. The station will be split into 3 min of strength, 2 min of cardio, and 1 min of core, switching from each exercise with no rest between. The goal is to be able to get 3 rounds of the strength exercise every 3 min piece.


10x 1KB Deadlift / rest repeat->  1st White Mailbox Run R: 2nd White Mailbox  -> Hollow Hold

  • R:(105+/88+) W:(88+/70+) B:(60+/53+)

10x KB Row (TOTAL) / rest repeat ->  1st White Mailbox Run R: 2nd White Mailbox-> Side Plank Hold Right

  • R:(53+/45+) W:(45+/35+) B:(30+/20+)

10x Lateral Squat Progression (TRX — BW) TOTAL / rest repeat ->  1st White Mailbox RunR: 2nd White Mailbox -> Superman Hold

10x 1 KB Push Press (TOTAL) / rest repeat ->  1st White Mailbox Run R: 2nd White Mailbox -> Side Plank Hold Left

  • R(40+/35+) W:(35+/25+) B:(25+/20+)


  • No Impact: Air Bike 2 Min :30/:30 Hard/Easy I.E: 400 Watts / 200 Watts 
  • RED LEVEL PROGRESSIONS: Star Side Plank, Weighted Superman, Full Hollow, 


Wednesday, January 22
View Calendar:


2191 College Ave NE
Atlanta, GA 30317 United States
+ Google Map

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

© 2020 FitWit | Website by Dabbled Studios Web Design | Website Info | Log in