How The PWA Train – A Session with The Pros

No wind doesn’t mean no training for some of the PWA  sailors. Many of the pro riders are already in Tenerife and whilst the conditions aren’t quite coming through some of them are hitting the gym, in preparation for the up coming contest.  Today Boards snuck into a training session at The Medano Training Center, where Tomas Grundahl put Marcilio Browne, Robby Swift, Dany Bruch, Adam Lewis and Martin ten Hoeve through their paces.

Here’s a run down of the session…


Warm up:

25 sit ups. 10 of each side and forward body swings. Side and forward leg swings. 20 squats. 20 push ups (chest to floor).


Turkish get ups – 1 rep max (1 rep is one full movement, on each side). Watch the video below for the full movement. At first these look easy, as all the guys take on this technical movement with an 8kg kettle bell. But by the time it got to a 40 kilo bar it was a different strory. Swift completed one rep, with Bruch just behind.

JUST For Fun

10 pull ups, from dead hang with straight legs out at 90 degrees.


Death by burpees. Minute 1 – complete 1 burpee. Rest for remainder of minute. Minute 2 – complete 2 burpees. Rest for remainder of minute. Minute 3 – complete 3 burpees. Rest for remainder of minute. Continue this, adding one burpee each minute until you cannot complete the allotted amount within the minute. Burpee must be chest to floor, feet leave floor at top of the burpee with hands above your head. The first few minutes are easy, with a lot of rest, but after minute 8 or 9 things start to get trickier. Swift makes it to minute 14.

The Finisher

Plank for maximum time. Swift takes the top time with 3 mins 24 seconds.


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