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Old 4th Ward

The Interval Ladder

October 16, 2019

The Interval Ladder

5 x 6 min RNDS with 1-min rest between each RND 


:20/:20 :30/:30 :40/:40 :40/:40 :30/:30 :20/:20 = 6 min Rounds 


2 Exercises to get through per RND. 1st interval (red) will be the first exercise and the 2nd interval (black) the second. After campers complete the full interval ladder of the 2 exercises, they get 1 min rest and move down the board. 


Push Ups and Hollow Body Hold 


Ski Jumps (lateral bounds) and Plank


KB Swing and Superhero Hold


Ninjas and Hollow Crunches

Sprints (width of the gym) and DB or Banded Bicep Curls


October 16, 2019
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Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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