Where: St. Christopher’s track, Maple Ave. & Christopher Lane
When: 0530, starting 10/7/24
Workout Name: TBD
I successfully ran a workout on this format for the last several years in Charlotte and it attracted a small, loyal core of followers, so I’m going to transplant the concept to RVA.
The structure is as follows:
- One, 4-minute Tabata / HIIT block with 8 cycles of 20 seconds of work, 10 seconds of rest.
- One “hot lap” around the track.
- Repeat 6 times.
- COT
Within that format, there’s room for endless variation in terms of exercises. The first Tabata set is usually initial-COP-type warmup exercises, and the last set is always “4 Minutes of Mary” with different core exercises. There are also usually two “Gear Rounds” (see below) sprinkled in.
I will lead for the first few weeks then will get out of the way and let other Qs bring their own spice to the stew. #FreedToLead
It is recommended that you bring a kettlebell, dumbbell, weight plate or some other Instrument of Woe to use during the gear rounds. If you don’t have anything suitable, I will bring some gear from my personal collection to loan people for the first few workouts. NOTE: Your IOW does NOT need to be carried while you run your laps.
The Charlotte workout is held on Tuesdays and is called T3, for Tabata Track Tuesday. Naming it TTM seems kind of lame, so I’m counting on the pax to come up with a more creative name.
Hit me up on Slack if you have any questions and I’ll look forward to seeing folks on Monday.
OBT
