Full Throttle Fitness 2011 WOW#2

Full Throttle Fitness 2011 (Workout of The Week) WOW#2

By Coach Cj Swaby


With Coach Sabina Skala jumping in the mix in this weeks session, it was Cj Swaby’s turn to bring the heat, and that he did. As Coach Skala later commented (inbetween gasping for breath) “That was a deceptively difficult piece!”. I kept the mixed circuit training simple, pre-fatiguing muscle groups and structured it so that Systematic depletion of energy reserves was inevitable. Here’s how it went down..


Full Throttle Fitness 2011 WOW# 2

W/up: Joint Mobility & Dynamic Movement

Main Session: Mixed Circuit Training (MCT)

Protocol: 45 seconds on / 15 seconds Change over x 5 sessions

Complete 1 circuit rest 1 minute

Complete 2 circuits rest 3 minutes

Complete 3 circuits

Here is the exercise menu (feel free to substitute with exercises of your own)

1) Clubbell (2.5kg) Alternate Simple Circles (think “wax on – wax off”
2) Travelling press ups over 4 inch wooden block
3) Marine Kit bag flips
4) Stair Sprints with weighted vest (10kg)
5) Burpees

Doesn’t look like much right? Try it out – drop us an email and let us know how you get on! (better yet, come join us).


Full Throttle Fitness
Sat 12:15 - 1:15pm

Balance Performance Physiotherapy, 113, Gauden Road, London, SW4 6LE