The Workouts
One of our most frequently asked questions is: what are the workouts like? Well, wonder no more. Below you’ll find some real, tried-and-tested Salt Escapes workouts from our 2025 season. See you at the villa?
MONDAY MORNING WORKOUT
Fast-paced, high-energy, and all about pushing each other on. This is one of our go-to “sprint style” sessions: short bursts of work, balanced with rest and recovery. We're looking to see how you maintain movement standards whilst moving with intent.
THE STRUCTURE
- There are 4 x 9-minute blocks.
- You will work for 45 seconds, followed by 45 seconds of rest.
- We will follow a You-go, I-go format (you work whilst I rest, then we swap).
- Complete exercise 'A' as quickly as possible, then immediately work to complete as many reps as you can on exercise 'B' within the remaining time.
- There are 6 sets per athlete per block (12 total).
- You will work for 45 seconds, followed by 45 seconds of rest.
- We will follow a You-go, I-go format (you work whilst I rest, then we swap).
- Complete exercise 'A' as quickly as possible, then immediately work to complete as many reps as you can on exercise 'B' within the remaining time.
- There are 6 sets per athlete per block (12 total).
THE WORKOUT
** Remember, you will complete both exercises within 45 seconds.
Block 1
a) 10–12 Single-Arm Hang Snatch
b) Max reps in remaining time: Bike or row for distance
Block 2
a) 6–12 calories ski
b) Max reps in remaining time: Burpees
Block 3
a) 10-15 push-ups
b) Max reps in remaining time: Wall balls
Block 4
a) 12–15 kettlebell overhead swings
b) Max reps in remaining time: Shuttle runs
** the ranges are used to provide scalability so you still get to complete both exercises.
Block 1
a) 10–12 Single-Arm Hang Snatch
b) Max reps in remaining time: Bike or row for distance
Block 2
a) 6–12 calories ski
b) Max reps in remaining time: Burpees
Block 3
a) 10-15 push-ups
b) Max reps in remaining time: Wall balls
Block 4
a) 12–15 kettlebell overhead swings
b) Max reps in remaining time: Shuttle runs
** the ranges are used to provide scalability so you still get to complete both exercises.
TUESDAY AFTERNOON WORKOUT
Our late-afternoon sessions are all about ending the day on a high. This team-based workout brings everyone together, pushing through 4 dynamic blocks of cardio and strength.
THE STRUCTURE
- 4 x 10-minute blocks.
- 90 seconds rest between each block.
- Teams of 3, working together for max reps/distance.
- One person working at a time on the erg.
- After every effort on the erg, you will complete a buy-in before you are eligible to help out on the erg again.
- 90 seconds rest between each block.
- Teams of 3, working together for max reps/distance.
- One person working at a time on the erg.
- After every effort on the erg, you will complete a buy-in before you are eligible to help out on the erg again.
THE WORKOUT
Block 1
For distance in your team: Ski erg
Buy back in: 1 lap of the tennis court
Block 2
For distance in your team: Bike erg
Buy back in: 5 dumbbell thrusters + 5 dumbbell shoulder-to-overhead
Block 3
For distance in your team: Row
Buy back in: 5 (each side) walking lunges + 5 (each side) kettlebell gorilla row
Block 4
For reps in your team: Burpees
Buy back in: 5 butterfly sit-ups + 5 push-ups
For distance in your team: Ski erg
Buy back in: 1 lap of the tennis court
Block 2
For distance in your team: Bike erg
Buy back in: 5 dumbbell thrusters + 5 dumbbell shoulder-to-overhead
Block 3
For distance in your team: Row
Buy back in: 5 (each side) walking lunges + 5 (each side) kettlebell gorilla row
Block 4
For reps in your team: Burpees
Buy back in: 5 butterfly sit-ups + 5 push-ups
SATURDAY MORNING WORKOUT
A strength focus in this mornings workout will leave you feeling strong and accomplished. This team-based workout brings everyone together, pushing through 4 dynamic blocks of cardio and strength.
THE STRUCTURE
- 2 x 16-minute blocks, followed by a short 'finisher'.
- 2 minutes rest between each block.
- Working solo.
- EMOM structure (meaning you will work every minute, on the minute).
- Complete the reps as quick as possible, then rest for the remaining time in that minute.
- Choose a rep target for each exercise that takes you about 40 seconds to complete so you're getting plenty of rest.
- 2 minutes rest between each block.
- Working solo.
- EMOM structure (meaning you will work every minute, on the minute).
- Complete the reps as quick as possible, then rest for the remaining time in that minute.
- Choose a rep target for each exercise that takes you about 40 seconds to complete so you're getting plenty of rest.
THE WORKOUT
Block 1 - 16 minutes total
Complete 4 rounds of the following:
Minute 1: 10-15 DB snatches
Minute 2: 10-15 DB Thrusters
Minute 3: 20-30 Single Leg Jackknife
Minute 4: 10-15 DB drag + push up
Block 2 - 16 minutes total
Complete 4 rounds of the following:
Minute 1: 10-16 kettlebell swings
Minute 2: 12-20 kettlebell gorilla rows
Minute 3: 200-300m run
Minute 4: 10-16 wall balls
Finisher
Team car push
Complete 4 rounds of the following:
Minute 1: 10-15 DB snatches
Minute 2: 10-15 DB Thrusters
Minute 3: 20-30 Single Leg Jackknife
Minute 4: 10-15 DB drag + push up
Block 2 - 16 minutes total
Complete 4 rounds of the following:
Minute 1: 10-16 kettlebell swings
Minute 2: 12-20 kettlebell gorilla rows
Minute 3: 200-300m run
Minute 4: 10-16 wall balls
Finisher
Team car push
