Full Throttle Fitness: W.O.W

When Cj told Coach Skala that he had a tasty Kettlebell workout planned for the session, she smiled knowingly. But that didn't stop her from putting everyone through the floor for the first part of the session. We generally keep our recovery brief, but after what Coach Skala put us through, Cj suggested a 3 minute break was in order before we all grabbed hold of the Kettlebells (the class appreciated why).

Here's What we got up to

Full Throttle Fitness: Work Out Of The Week

Warm up/ Speed & Agility: Cj Swaby

Joint mobility and dynamic bodyweight drills

Agility Ladder (in a relay fashion)

High knees single step per rung x 3 each
High Kness double step per rung x 3 each
High knees lateral single step per rung x 3 each


Still on the agility ladder we moved onto the infamous Bear Crawls

Bear Crawls up and down the ladder: single 'paw' per rung x 3
Bear Crawls up and down the ladder double 'paw' per rung x 3
Bear Crawls later shuffle: Single 'paw' per rung x 1

Section One: Coach Skala

20:10 x 15 rounds (20 seconds work: 10 seconds active recovery)

This is how it went down....

Double Kettlebell front squat into push press (20 seconds)
Kettlebells in the rack position (10 seconds)


After much cursing, we then moved on to another circuit which hit the parts other circuits don't usually reach.

Burpee into jump x 5
Press ups x 10
Crescent Kettlebell Swing x 15

Complete 10 rounds. The person who finishes first just gets to feel smug, or collapse to the floor (depending on preference).

Rest 3 minutes, then....

Section 2: Cj Swaby

It's been a while since we had done a timed Kettlebell set in a workout. The plan was to go for 15 minutes, but we were running over, so we stuck to 10 minutes instead. Here is the timed Kettlebell set (and what we would have done, in case you want to try it)

Kettlebell Complex: 10 Minutes

1) Single Kettlebell Clean & Jerk (Long Cycle) x 1 minute per arm
2) Single Kettlebell Over head Squat x 1 minute per arm
3) Traveling Single Arm Kettlebell swings x 1 minute total
4) Single Kettlebell Snatch into Windmill x 1 minute per arm
5) Traveling Single Arm Kettlebell Swings x 1 minute total
6) Single arm Kettlebell Clean & Jerk (Long Cycle) x 1 minute per arm

Total Time: 10 Minutes

We would have added

*Traveling Single Arm Kettlebell Swings x 1 minute total
*Kettlebell Tactical Lunge x 1 minute per arm

That would have taken us to the 15 minute mark (but who knows, maybe next week). Another session under our belts, we dusted ourselves off, peeled the sweat soaked clothing from our bodies and then hit the showers (well Cj did at least!).

Check the Workout of The Week video clip below to get an idea of how its done.




Full Throttle Fitness
Saturday 12:15pm - 1:15pm
Balance Physiotherpay, 113 Gauden Road, London, SW4 6LE.