By Coach Cj Swaby
Ok, so it may not be the 13th WOW. I had been slacking on the blog entries and Coach Skala got on my case to sort it out. So apologies to all those missing their weekly dose, but WE'RE BACK!
This week, I was heading up the "Dutty South Session". I decided to keep it body weight based. Something to challenging folks aerobically and strength endurance wise. I think my goal was achieved. It was all about the modified Tabata protocol (which I utilised to devious effect). Here's how it went down.
Full Throttle Fitness WOW# 13 "Dutty South Session"
Warm up: Joint Mobility & Dynamic Movement
Modified Tabata (20 secodns work : 10 seconds rest) Set A
Sprints x 4 Rounds (20 secs work : 10 secs recovery)
Partner carry x 20 secs : Sprints x 10 seconds x 4 rounds
This equals 1 block. Rest 90 seconds between blocks. Complete 3 blocks
REST 3 - 5 Mins
Modified Tabata Set B
Bear Crawls x 20 secs : Sprints x 10 sec x 4 rounds
Handstand Hold x 20 secs : Sprints x 10 secs
This equals 1 block. Rest 90 seconds between blocks. Complete 3 block.
As if this wasn't challenging enough, Coach Sabina Skala decided to "hit 'em up" with a mental challenger to finish, namely a 6 minute plank hold! (what can I say?).
Full Throttle Fitness now has classes twice a week.
Friday 7:15pm - 8:15pm, Energie Club,The Piper Buildings, Carnwath Road, Fulham
Saturday 12:15pm - 1:15pm, Balance Physiotherapy, 113 Gauden Road,SW4 6LE
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