Two workouts from the 2026 summer season

What does training actually look like on a Salt Escape? Here's a couple that our guests have loved (though they might not thank us mid-session). Two workouts from our 2026 summer season, designed by our coaches and delivered in some of the most epic locations in Europe. Try it at home, then try it for real with Salt Escapes.

Workout 1: The HYROX Doubles Session

This one is built around the HYROX doubles format: you and your partner work through each station together, either splitting the reps between you or moving in sync. The 200m run at the end of every station is always done together, just like in HYROX doubles. Clock starts. You go until the buzzer.

The Format

• 8 stations
• 5 minutes at each station, as many rounds as possible (AMRAP)
• 60 seconds rest and transition between each station
• All stations completed in pairs

The Stations

Station 1: 250m Ski Erg + 200m Run. Split ski between partners (YGIG). Run together.

Station 2: 25 Synchro Squats + 200m Run. Both move at the same time. Run together.

Station 3: 25 Synchro Sumo KB High Pulls + 200m Run. Both move at the same time. Run together.

Station 4: 4 x Lengths Burpee Broad Jumps + 200m Run. 2 lengths each, alternating (YGIG). Run together.

Station 5: 250m Row + 200m Run. Split row between partners (YGIG). Run together.

Station 6: 4 x Heavy Farmers Carry Lengths + 200m Run. 2 lengths each, alternating (YGIG). Run together.

Station 7: 2 x Synchro BW Lunges (Length + Back) + 200m Run. Both move at the same time. Run together.

Station 8: 30 Sandbag Thrusters + 200m Run. 15 each. Run together.

Coach note: The goal is consistent output across all 8 stations. Don't blow everything on station 1. Pace yourselves, the 200m run gets harder as the session goes on.

Workout 2: The EMOM Double

EMOM stands for Every Minute On the Minute. Complete the prescribed reps as fast as you can, then rest for whatever time remains in that minute. When the next minute starts, move to the next exercise. Complete 4 full rounds of each block.

The Format

• 2 blocks, Part A and Part B
• 16 sets per block, 1 minute per set
• Complete your reps, rest for the remainder of the minute
• 4 rounds of each block

Part A - 16 Minutes

One exercise per minute, cycling through all four for 4 rounds.

Minute 1: DB Snatches - 10-15 reps

Minute 2: DB Thrusters - 10-15 reps

Minute 3: Single Leg Jackknives - 20-30 reps

Minute 4: DB Drag + Push Up - 10-15 reps

Part B - 16 Minutes

One exercise per minute, cycling through all four for 4 rounds.

Minute 1: KB Swings - 10-16 reps

Minute 2: Gorilla Row - 10-16 reps

Minute 3: 200m Run - 2-3 laps

Minute 4: Bicep Curls - 10-16 reps

Coach note: Choose a rep range that allows you to finish in 35-45 seconds, leaving 15-25 seconds of genuine rest. Too easy? Go heavier or hit the top of the range. Too hard? Drop the weight, not the standard.

These sessions are two examples from a week that also includes yoga, breath-work, cold plunges and recovery built in alongside the workouts. The training is real, and so is the boat day at the end of it. Explore our destinations and find your week.