Saturday, 9 January 2010

Full Throttle Fitness - The W.O.W Factor

First session of the year and no holds barred. Coach Skala saw to it that those who had eased up off the training over Christmas duly repented. A sick kettlebell starter. Her part of the class was a truly character defining piece. Brutal.

Never one to be out done, Cj Swaby finished everyone off (literally) with a rather tasty body weight piece, which had him question even his own sanity. The team challenge was the icing on the cake, and after a few moments of recovery to collect our broken and scattered selves, we scuffled along the snow filled roads of Clapham for some highly nutritious pukka tukka.

The W.O.W factor? Well here's what we got up to in the Full Throttle Fitness Workout Of the Week (W.O.W).

Full Throttle Fitness: Main Session

Warm up: Joint Mobility & Dynamic movement pattern warm up

Coach Skala's Section


Kettlebell Piece followed by a 90 second static hold (as active rest).

Choose one of the following as your static hold.

1) Plank

2) Double Kettlebell Rack Position

3) Dead Hang (bottom position of a pull up)

4) Hand Stand (against wall or unassisted)

Holds can be varied through workout. But one type of hold must be kept for the duration of the 90 seconds.

*Single Arm Kettlebell Clean & Jerk x 3 minutes per arm
(*Kettlebell Clean & Press is an alternative)

Static Hold of choice x 90 seconds

Then Straight into....

B)*Single Arm Kettlebell Snatch x 3 minutes per arm
(*Dumbell snatch was used as an alternative)

Static hold of choice x 90 seconds


C)Single Arm Kettlbell Swing x 3 minutes per arm

Static hold of choice x 90 seconds

Then.... REST! 3 - 5 mins (believe me, we needed it.)

Coach Cj's Section

Format: Tabata protocol 20:10

Perform exercise flat out for twenty seconds, then rest 10 seconds. This equals one round. Complete 8 rounds.

Complete 8 rounds per exercise. Rest 45 seconds in between sets of exercises.

A) Out and back shuttle sprints

B) *Burps (think burpees without the jump).

*So its basically an explosive press up straight into a deep squat position then spring back down into the press up.

C) Gironda Crunches

The Finisher (Just for fun)

Then as the team challenge we partnered off with someone of similar weight, picked them up and shuttle ran across the room twice. Our choice of lifts were one of the following;

1) Fireman's Carry
2) Bridal Carry

Try this workout of the week and let us know how you get on. In the coming months we'll be filming what each session looks like so you can get the correct idea how each workout is done if you want to try it yourself. Have you got the W.O.W factor?!

Get Fit (Or Die Trying!)

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