Full Throttle Fitness W.O.W #11

Coach Skala and Cj Swaby were reunited again for this weeks session. With the Earlsfield Boxers preparing for the ABA Championships, Cj thought it only right to put together a session in their honour. The Mixcex Circuit Training and Tabata pieces are a perfect workout for boxers and those who want to train like a fighter.

To our dismay, Kat decided that she would finish US OFF with a brutal test of isometric leg strength endurance. The woman is phenomenal. Here is what we got up to..

Full Throttle Fitness Workout Of The Week #11 (W.O.W)

Warm Up: Joint Mobility & Dynamic Movement


Section 1: Cj Swaby

20:10 Modified Tabata Boxers Circuit

4 exercises. 20 seconds work : 10 second change over. x 3 rounds

1) Speed Punch with JC Santana Predator Bands
2) Medicine Ball Rotational Slam
3)Hand to Hand Swings
4) Skipping


Then into Single Arm Jerk Ladder.

Select three weights, one heavy, one moderately heavy, and one lighter weight. It goes something like this

1) Jerk x 1 minute per arm (Heavy weight)
2) Jerk x 2 minutes per arm (Moderately heavy weight)
3) Jerk x 3 minutes per arm (Lighter weight)


Then this is where the session took a bit of a turn....


Section 2: Coach Skala

A simple piece to finish, it was

20 walking lunges (knee to the ground)
30 second squat hold (with back to the wall)

x 5 rounds no rest.

So it was all going to plan, then on the final round Kat decided to lay down the gauntlet and set the group a challenge. The challenge? Hold the final wall squat for 3 minutes.

Lesson learned: When you take on Katarina Helcmanovska in a isometric leg strength endurance contest the only place available to you is 2nd!! Awesome. The clip will follow in a few days so you can see what we got up to.




Full Throttle Fitness
Saturday 12;15pm - 1:15pm
Balance Physiotherapy, 113 Gauden Road, Clapham, SW4 6LE
T: 07903 210 510 / 07859 803 793