Workouts of the Week (WOW)
Below is a list of workouts that we have completed ourselves, in classes, or with our clients. It is our committment to
help make Australia healthier so we've posted details about the workouts for you to try yourselves.
Sal's Satan
Warm-Up
Main Set: 3 min work: 1 min rest: Repeat 5 x (5 sets)
5 Chin Up Burpees
15 Kettlebell Swings
12 Medicine Ball Clean & Slam
Cool-Down & Stretch
Instruction Notes:
- Chin-up to burpee w/ push up. Can use step for jumping chins and modified push-up.
- MB clean and slam involves complete squat, pick up MB to chest height, stand, bring MB overhead, and slam to ground or mat.
- Count AMRAP (as many reps as possible). At the end of a 3-min effort, stop completely, drink water, etc. After 1-min rest, continue in the middle of the set during which you stopped and complete the set.
- Use heavy weights to suit as challenged: 70 - 85% 1RM
by Your Coach