Attention all Vagabonds Interested in the Next Vagabond Circuit Training Class 

Announcing the third installment of the Fall Vagabond Interval Training Workshop! This 8 week, one-hour long class will take place every Sunday at 8:00AM starting from September 28th – November 16th.  Corrin will be coaching this high intensity Tabata class which is uniquely designed to keep the body moving in short periods of time before your body has a chance to fully recover from previous sets. High intensity interval training combines blasts of cardio and strength training and is ideal for anyone looking to lose some weight and improve their cardio!

Be prepared to test your cardio and endurance while strengthening your overall core and athletic performance! This class is open to all fitness levels and will involve exercises like: running, flipping tires, partner burpees, ladder sprints, and more! It’s a high-paced, fun environment designed to challenge and motivate you each week!

I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
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3-5 Minutes of the following:
Coaches Choice/Option
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3-5 Minutes of the following:
12 Strokes on the Rowing Machine
10 Air Squats
8 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lactate Work Mono + Moderate Aerobic Session
10 Sets of the following:
10 Seconds Hard on Airdyne, rest 1 minutes between sets.
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Rest 8 minutes
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Every Minute on the Minute x 20 Minutes of the following:
Odd Minute: 100 m Run
Even Minute: 4-5 Strict Pull-Ups or 6-8 Ring Rows Strict
B. Fitness Phase
Aerobic Tester-Fitness Phase
5 Rounds for time of the following:
15 Wall Balls
15 Kettlebell Swings @ 53/35 lbs
15 Burpees
C. Competition Phase
Jerk Intense + Upper Body Pull/Posterior Chain + Aerobic Efforts: Mixed Modal
A. Push Press @ 85%, 2 reps x 5 sets, rest as needed between sets.
B1. Weighted Pronated Pull-Ups @ 21×2, 4 reps x 4 sets, rest 1:30 between sets.
B2. Romanian Deadlift to above knee @ 33×1 @ 90% of best clean x 4 reps x 4 sets, rest 1:30 between sets.
C. Every Minute on the Minute of the following for 16 Minutes:
Odd Minute: 10 Chest to Bar Pull Ups
Even Minute: 40 Double Unders
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Rest 90 Seconds
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Every Minute on the Minute of the following for 16 Minutes:
Odd Minute: 8-10 Ring Dips- Strict Most of the Way
If you plan on not doing the conditioning portion for Friday, and doing the Gymnastics Upper Body Work, then do 8-10 Toes to Bar Here
Even Minute: 15 Airdyne Calories(Men)/12 Airdyne Calories(Women)
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