Past Weeks Workouts
WEEK 8
EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: 8 Front Rack Lunges (Alternating) + 4 Push Press
Minute 2: Max Reps Box Jump Overs
Goal: Choose a box height that will allow you to get at least 10-15 per round. Choose a weight that you won't have to break more than once (if at all) on the Lunges and Push Press.
If you choose the appropriate load, you should be able to complete the lunges and push presses in 30-40 seconds. This will give you a little bit of time to recover and get set up for the box jump overs. Stay focused on every jump!
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the stomach tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side.
You can sub front rack step ups in place of the lunges or even single leg deadlifts.
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Stomach tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.
Finish with biceps by the ears. Standing tall. Locked out elbows. Stomach tight.
For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, stand up all the way, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!
If you don't have something to jump on and then over - just find something to jump OVER!
If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!
If jumping is not happening, just do step up and overs ONLY if you are not subbing the lunges with step ups.
5 Rounds
Run 400 Meters
20 Dumbbell Squats
3 Wall Walks
Goal: Under 22 Min
We're shooting for about 4 minute rounds here. To hit that goal, you'll need to hustle on the run and choose a weight you can go unbroken on the squats at least for the first few rounds if you wanted to. Think about smooth, controlled movement on the wall walks. Keep your stomach tight!
For the 400m run, try to keep it to 2 minutes or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the stomach. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your stomach tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.
Don't slide or flop!
Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even inchworms.
Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.
8 Rounds
Run 200 Meters
5 Devil Press
10 Alternating Dumbbell Step Ups
Goal: Under 20 Min
You're going to have to keep moving on this one to hit the goal time. BUT, make sure you are hitting good positions in the dumbbell movements!
For the 200m run, shoot for less than a minute. Shorten the distance as needed to fit the time window.
If unable to run due to space or weather purposes - 1 min low step ups, Mtn Climbers or toe taps to a low target.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Each step up counts as one rep so you will do 5 per side but alternating. You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!
You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or, switch to lunges.
Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.
5 Rounds
5 Box Jumps
5 Defensive Touch & Go
5 Box Jumps
5 High Block / Quick Reverse
5 Box Jumps
5 Double Side / Quick Reverse
5 Box Jumps
5 Fake Kick / D-Side
5 Rounds
12 Burpees
6 Double Side Kicks / D-Side
6 Single Side Kicks / D-Side
10 Kettle Bell Swings
:30 Second Plank Holds
WEEK 7
Every 5 Min for 4 Rounds:
Run 400 Meters
30 KB Swings
30 Air Squats
Goal pre round is 4:30.
**If you are unable to complete the work in under 5 min choose to either shorten the run (to keep it around 2 min) or lower the reps to 20 of each!
So you'll want to adjust this one if needed so that you get at least 30 seconds to rest between rounds.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For the swings you will hold the weight (Kettlebell or Dumbbell) with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Stomach tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the stomach tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
3 Rounds
Each Round is a 3 Min AMRAP
12 Dumbbell Deadlifts
8 Push Up + Renegade Row
Goal: 9 Rounds +
You get to rest every 3 minutes so choose a load and movement variation you can keep the intensity pretty high. Shoot for at least a round a minute.
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Stomach tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and stomach tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and stomach tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
Each rep of the renegade row will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the stomach tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
4 Rounds
20 Burpees
20 Alternating Weighted Step Ups
20 Box Jumps
Goal: Under 20 Min
You are aiming for sub 5-minute rounds on this one. Choose a version of the burpee and step up you can do at least 10 per minute.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and extend your hips.
For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!
5 Rounds
30- Jump Squats
30- Push Ups
30- Sit ups
10- Jump over pad / Double Side Kick / Round House
10- Body Helmets
10-1
KB High Pulls
KB Swings
Burpees
Round House / Quick Reverse (Touch & Go)
Body Helmet
WEEK 6
100 Mountain Climbers
75 Air Squats
50 Kettlebell Swings
75 Air Squats
100 Mountain Climbers
For the Mountain Climbers every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep.
For the air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep.
For the KB Swings. You will use a weight that is maybe heavier than normal for you if you have one.
Keep the heels down, bend the knees slightly, arms are just ropes. Allow the chest to hinge forward and then stand fast and hard to create momentum on the bell! Goal is to finish with the KB all of the way overhead.
EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: Max Box Jump Overs
Minute 2: 8 Front Rack Lunges + 4 Push Press (Lunges are alternating)
Goal: Choose a box height that will allow you to get at least 10-15 per round. Choose a weight that you won't have to break more than once (if at all) on the Lunges and Push Press.
For this workout you will alternate minutes back and forth until you have done 8 rounds total (16 Min).
So when the clock starts you will do Max Box Jump Overs. DON'T PEAK OUT!! Keep in mind that this is 16 MINUTES. When the clock hits 1:00 you switch and do the complex of 8 lunges and 4 push press. Rest the remainder of time until the clock hits 2:00.
EMOM Death BY:
Every Minute for as long as you can last (or 20 min):
Min 1: 6 Dumbbell Deadlifts + 1 Lateral Burpee Over DBs
Min 2: 6 Dumbbell Deadlifts + 2 Lateral Burpees Over DBs
Min 3: 6 Dumbbell Deadlifts + 3 Lateral Burpees Over DBs
Min 4: 6 Dumbbell Deadlifts + 4 Lateral Burpees Over DBs
Min 5: 6 Dumbbell Deadlifts + 5 Lateral Burpees Over DBs....
ALWAYS do 6 Dumbbell Deadlifts and add one lateral DB Burpee each minute until you reach 20 min or you can't make it in time for the next minute!
This is going to feel pretty easy for the first few rounds but don't be fooled, after about the 6-7 minute mark things heat up quick!
Choose a load you can go unbroken for sure. Focus on solid movement no matter what.
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Stomach tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and stomach tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and stomach tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.
30 Reps Each (Broken up anyway)
-Body Fake
-Wall Up Fake
-Push Fake
90 seconds rest
30 Reps Each (Broken up anyway)
-Back Step or Front Step / Quick Reverse
-Back Step or Front Step / Side Kick / Round House / Q. Reverse
-Back Step or Front Step / Side Kick / Back Fist
7 minute AMRAP (As Many Rounds As Possible)
5- Med Ball Jump Squats
5- Box Jumps
5- Skip Side Kicks
5- Jumping Back Spin Kick
Goal is 7+ Rounds
90 Seconds Rest. Then..
5 minute AMRAP (As Many Rounds As Possible)
4- Med Ball Jump Squats
4- Box Jumps
4- Skip Side Kicks
4- Jumping Back Spin Kick
Goal is 7+ Rounds
90 Seconds Rest. Then..
3 minute AMRAP (As Many Rounds As Possible)
3- Med Ball Jump Squats
3- Box Jumps
3- Skip Side Kicks
3- Jumping Back Spin Kick
Goal is 8+ Rounds
WEEK 5
5 Rounds
Run 200 Meters
10 Double Dumbbell Snatch
8 Burpee Box Jumps
Rest 1 Min
Goal: Under 4:00 Per Round (Not Including Rest)
The run distance should take you roughly 45 seconds to 1:15 depending on your running ability.
If you are unable to run for space or weather reasons you may sub 1 min of double or single unders (probably don't do this if you did all of the doubles yesterday) OR 1 Min Mountain climbers!
The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away motion. Finish with a press to lockout with the biceps by the ears and the stomach tight.
When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.
Only one head of each dumbbell must touch the ground at the bottom of every rep.
For the burpee box jumps you will face your box and perform a burpee. You will place your hands on the ground, jump or step the feet back, get the chest and thighs to the ground, jump or step the feet back in and then jump from both feet onto your box.
If you don't have something sturdy to jump on, find something to jump OVER!
Part 1:
2 Rounds
16 DB Hang Power Clean
16 DB Push Press
16 DB Alternating Front Rack Lunges
After 2 Rounds Complete: Rest 2 Min before Part 2
Part 2:
3 Rounds:
12 DB Hang Power Cleans
12 DB Push Press
12 DB Alternating Front Rack Lunges
After 3 Rounds Complete: Rest 2 Min before Part 3
Part 3:
4 Rounds
8 DB Hang Power Clean
8 DB Push Press
8 DB Alternating Front Rack Lunges
For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.
For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight.
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
So in part 1 for the set of 16, you end up doing 8 on each side.
In part 2 for the set of 12, you end up doing 6 on each side.
In part 3 for the set of 8, you end up doing 4 on each side
16 Devil Press
16 Jump Overs
14 Devil Press
14 Jump Overs
12 Devil Press
12 Jump Overs....
Decrease by 2 reps each time until...
2 Devil Press
2 Jump Overs
These Devil Presses can really getcha if you aren't focused on breathing throughout and setting up in a good position before you pull the dumbbells from the floor. So make sure you set yourself for success by setting a pace that allows you to focus on those things.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.
If jumping is not an option, try step up and overs or even reverse lunges.
4- rounds
200- jump rope singles
2 min point fighting bag
— 9-6-3 of —
Thrusters
V-ups
90 seconds rest
5- Rounds
1- min Bag - Hands Only
1- min Bag - Kicks Only
1- min Bag - Both
15- KB Swings
15- Goblet Squats
15- V-Ups
WEEK 4
Run 400 Meters
30 Dumbbell Squats
Run 400 Meters
60 Thrusters
Run 400 Meters
90 Air Squats
Run 400 Meters
This is a LOT of squatting! Make sure you choose your load wisely and stay focused on quality movement. Break up the sets before you think you need to and you can maintain a higher intensity overall if you keep the breaks short.
For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time constraint. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the stomach. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
For the Thrusters- Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs
Rest 3 Min
5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs
These rounds will go fast and you get a nice break in the middle. So push HARD in both sections!
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 10 you end up doing 5 per side.
For the hop overs you will stand next to your dumbbell or your barbell and hop laterally over the narrow side. You only need to jump over one dumbbell.
5 Rounds
15 Kettlebell Swings
15 Burpees
Goal: Under 10 Min - You gotta want it!!
The idea is to go hard and fast on this one. Shoot for sub 2 minute rounds.
Make sure you breathe!
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Stomach tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
7- rounds
2 min bag ( Hands only)
10- power Cleans
10- Push press
1 min rest.
My goodness, talk about the first 2 rounds being easy! Keep a clear head, keep the jams pumping and just keep grinding during this one. Those last two rounds had me contemplating “5 rounds is good, right??” Don’t let that person win!!! Push that weakness away and KEEP PUSHIN’!! Have fun!
7- rounds
2 min bag (Kicks Only)
10- Push Ups
10- Incline Push Ups
10- Decline Push Ups
1- min rest
There was a point in every round I had to tell myself “Alright you’ve thrown like 6 side kicks in a row. Change it up”. We focus on such an array of kicks in this program. Don’t forget to give some love to the hook kick and spin. The hell! If a jumping spin comes out, LET IT! Have some fun with this one. Remember, good technique trumps everything!
I freaking love push ups! I would program them in every workout but my wife would kill me. So yeah. Hehe.
Don’t be afraid to start breaking up these reps sooner then usual. Like....in the first round. Start and finish strong. Have fun!
WEEK 3
Every 2 Min - for 20 minutes
Run 200 Meters
8 Burpees
16 Air Squats
The way this works is when the clock starts you have 2 min to complete a 200 meter run, 8 burpees, 16 Air Squats. If you finish the work before 2 min is up - you get to rest until the next 2 min window starts. Keep repeating that every 2 min until you complete 10 rounds.
The run should take less than a minute, so shorten the distance if needed.
If you can't run due to space/weather, :45-1:00 of toe taps, low step ups, single/double unders, or hop overs will be a great option.
Burpee: Begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
10 Rounds
8 Dumbbell Power Cleans
8 Weighted Sit Ups
DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your stomach tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep."
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
If weighted situps aren't happening, use a lighter weight or do regular situps without the weight.
10 DUMBBELL POWER CLEANS
10 DUMBBELL JERKS
10 DUMBBELL SQUATS
10 BURPEES OVER THE DUMBBELLS
9 DUMBBELL POWER CLEANS
9 DUMBBELL JERKS
9 DUMBBELL SQUATS
9 BURPEES OVER THE DUMBBELLS
....
CONTINUE WITH
8,7,6,5,4,3,2, AND 1 OF EACH.
Choose a weight that you don't have to break the sets up a lot.
For the power cleans only one head of the dumbbell needs to touch the ground for each rep. Make sure there is a bend in the knee with the heels down and chest up. Think stand fast - shrug- and pull slightly under catching the dumbbells on the shoulder. Stand up to finish the rep. Keep the back flat as you bring the dumbbells back down.
On the jerks the dumbbells will start on the shoulders. Feet under hips. You will dip keeping the heels down, stomach tight and chest up. Stand hard and fast to pop dumbbells off of the shoulders then finish by pressing the weight up and yourself down slightly. Stand to finish each rep with the weight still overhead.
For the squats the dumbbells can be rested on the shoulders however you would like!
Reach the butt back and down. Focus on keeping the heels down, drive the knees out and keep the chest up. No collapsing! The goal is to get the butt below the knees. Keep the chest up - knees out and heels down as you stand!
The DB facing burpee is just that. Jump or step back. Get the chest and thighs on the ground at the bottom. Jump or step in. Jump over the bar FACING the DB - not lateral!
RETEST TIME!!!!!!
100- Goblet Squats w/weight
25- Burpees
Then right into....
Round House Wall Kicks without putting your foot down
50- Right Round Houses
50- Left Round Houses
40- Right Round Houses
40- Left Round Houses
30- Right Round Houses
30- Left Round Houses
20- Right Round Houses
20- Left Round Houses
10- Right Round Houses
10- Left Round Houses
Then right into...
100- Goblet Squats w/weight
25 - Burpees
We did this workout a few months ago. Let’s see how much you all have gotten better! If this is your first time doing this workout. Good luck. Have fun y’all.
Goblet squats are regular squats while holding a kettle bell or slam ball on your chest. Make sure to break parallel on the bottom of your squat and extend your hips at the top. Burpees will be done LIKE A BURPEE! Chest on the floor and extend your hips on the little hop at the top.
5- Rounds
5- Quick Reverses
5- Side Kick / Back Knuckle
5- Blitz
5- Double Drag Hook / Reverse
5- Body Helmet
1- Minute rest
This has to be one of, if not my favorite karate workout ever. I call it the 5-5-5. 5 rounds, 5 techniques, 5 reps each. Like always, don’t sacrifice form and technique for speed. But sure as hell don’t take your sweet time. Make sure to hit every rep hard on the pads or bag. KILL IT!!
WEEK 2
Every Minute for 15 Min
15 Double Unders / 30 single Jump rope
5 Thrusters
Your first round should take you no longer than about 35 seconds. If you tend to trip up a lot on the double unders we really suggest you do one of the following:
Lower the number to 10 / sub hop overs / sub 30 singles.
For the thruster reps the dumbbells will start on the shoulders. Elbows are high. Feet are shoulder width apart with the heels down. Stomach is tight. Reach the butt back and down and drive the knees out. Keep the chest and elbows up as you descend. The goal is to get the butt lower than the knees at the bottom, with the chest up, back flat, heels down and knees out. Once you hit that position you will stand hard and fast to transfer the power from your legs into the weight. Move your face out of the way and finish with a press overhead. Each rep finishes with the arms locked out and the biceps by the ears. Rib cage pulled down and stomach tight!
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
40 Mountain Climbers
20 Alternating Bodyweight Lunges
10 DB Deadlifts 2 Head Touch
The main focus for this one will be to keep a steady pace on the lunges and keep a GOOD position on the dumbbell deadlifts. There won't really be any reason you HAVE to stop - so find a pace and hold it!
When executing the mountain climbers, its easy to knock out a lot of reps really quick, but be sure to focus on keeping the shoulders back and tight and arms locked, while maintaining a straight back and tight stomach! Bring one knee to your chest and place that leg back to the starting position before brining the other knee to you chest.
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. If lunges are causing issues, feel free to sub step ups to a box, step or bench.
For the DB Deadlifts, This means at the bottom of every rep BOTH heads of the dumbbells need to touch. This will require you to get a bit lower in your set up. To set up the feet will be pretty close together. Heels are down and hands are just outside of the feet. Hinge at the hips and bend the knees to get into a position where you can keep your chest up and back flat. Tighten your stomach! To stand you will drive your heels into the ground and lift the chest. Squeeze the cheeks to stand all of the way up. When lowering keep the belly tight and chest lifted. Reach the butt back and hinge the chest forward
4 Rounds
30 Push Ups
20 Push Press
15 Jump Overs
For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight.
For the jump overs use something like a box or bench/ laundry basket. Roughly 20-24" for Men and 16-20" for women, but obviously it can be as low as your dumbbells. You are allowed to do lateral but I prefer facing. If you absolutely can't jump because of injury or any other reason you may sub a eye level KB/DB swing.
If jumping isn't an option find a box, or a step and perform a step up.
7- Rounds
10- Goblet Squats w/KB or SB
10- Walking Lunges w/KB or SB
7- Fake / Blitz
7- Fake / Quick Reverse
1- Minute rest
4- Rounds
2-min Bag -Point Sparring-
6 reps of Wall Up Body Helmet
6 reps of Push Fake Quick Reverse
6 reps of Fake Kick Back Knuckle
1 Minute Rest.
You will start off this workout on the bag focusing on point sparring techniques. So always be circling and working off your fakes. After the 2 minutes you will practice on specific moves pertaining to point sparring. Four techniques, six repetition each. These will not be timed so give me good form and power. After all point sparring techniques are thrown, rest one minute and repeat.
WEEK 1
3 Rounds
20 DB Power Clean
30 DB Front Rack Lunge
20 DB Push Press
Rest 1 Min Between Rounds
For this dumbbell power clean, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the stomach tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.
For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows.
4 Rounds
25 Burpees
50 Air Squats
Rest 1 Min
Not much to say here guys!
For the burpees, chest and thighs touch the ground at the same time. Jump or step the feet in. Jump and clap.
For the squats, all the way down to where the butt is below the knees. All the way standing at the top!
Try to hit under a 4:30 round. Can you go under 4 with proper technique??
20 Min AMRAP
As Many Rounds and Reps as Possible in 20 Min
30 Mountain Climbers
15 KB/DB Swings
10 Box Jump Overs
On your Mountain Climbers you will start in a plank/top of push up position. You will bring one knee up to your chest/armpit - then back down and switch. Each time a knee comes up it counts as one rep. So for your set of 30 you end up doing 15 per side.
For the KB/DB Swing you will hold your weight with both hands. You will deadlift the weight up to the hips - between the legs. Hinge forward at the hips but keep the chest lifted. Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms. Stand up hard and fast driving through the heels. The weight will become weightless. Keep the stomach tight and heels down and guide the weight up over your head getting your biceps by your ears at the top.
Gravity to bring the weight back down. Keep the chest up, stomach tight and heels down as you pull the weight back between the legs to start the next rep.
For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible! If you aren't ready to jump that high - just go lower! If you don't have something to jump on - find something around that high to jump OVER!
If you can’t jump over anything due to injury or just not that confident. Try a step up or a box jump.
5- Rounds
2 min- Bag
10- Fake Body/Helmet
10- Double Side Thrust / Reverse Punch
10- Shin Clash / Quick Reverse Punch
10- Burpees
10-Thruster
90 sec Rest
Start the workout off with a 2 minute punching bag round. Either work on your point fighting or continuous fighting. If you choose point. Work on your movements, fakes and quick in and out movements before and after your technique. If you choose to work on your continuous sparring. Stay close to the bag, keep those punches coming and use your angles.
On your Fake Body Helmet, make sure to use a punching bag or have someone hold pads for you. Make sure to use one of the 4 fakes we work on during this program. Body, kick, push or wall up. Body punch will be your reverse punch and helmet will be your back fist.
First kick on the double side is to get closer to your opponent. Second is to hit. As soon as you hit make sure to fall forward on your reverse punch.
On the shin clash, your are mimicking when both fighters kick at the same time and clash shins. As soon as you touch, you have to have the quicker draw and fall fast into your reverse punch.
On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
For the thruster, stand with your feet shoulder-width apart and hold your dumbbells/slam ball in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise.
20 Minute EMOM (every minute on the minute)
Odd minutes:
8- Goblet Squats
4- Box Jumps
Even Minutes
5- Side Kick / Round House
5- Side Kick / Hook Kick
5- Triple Side Kick
Start every round at the top of the minute. So each round will start at the :00 mark. If you finish the round at the :40 mark. That means you have :20 rest.
For your Goblet Squats. Keep the slam ball close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the core. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep.
For the Box Jump stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position.
On the odd minutes try to hit the bag or have someone hold the pads for you. Each kick is thrown hard and with the intent to hit! Don’t try to take it easy and throw weak kicks just so you won’t get too tired. That’s the whole point of the workout.
WEEK 12
10 Rounds
7 Dumbbell Thrusters
7 V - Ups
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep stomach tight and finish locked out overhead - biceps by the ears.
For the V-Ups, from a hollow position on the floor, raise your torso and legs up in the air at the same time so your hands touch your feet directly above your hips. Keep your legs straight and squeezed together tight!
5 Rounds
Run 400 Meters
15 DB Bent Over Rows
15 DB Push Press
Goal is under 20 minutes!!
For this one it's about choosing the right weight to allow you to have to break the Rows and Push Press but only once or twice per round.
For the run - the distance should take you 1:30-2:15. If it's taking longer than that - and it's not because you are dogging it - shorten it a bit.
For the Bent Over Rows you will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Dumbbells are at the shoulders. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.
Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight.
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
12 Dumbbell/Kettlebell Goblet Lunges(Alternating)
12 Russian Twists
8 Push Ups
You're shooting for 90 second rounds here. Choose a load on the lunges and twists that allows you to keep moving. You'll want to have time to challenge those rows/pull ups!
A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, stomach tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.
For the Russian twists, hold a half sit up position with your knees bent, legs together and feet about 6 inches from the ground. Hold a single DB/KB with both hands, twist to the right and tap the weight to the floor. Then, twist the other way and tap the floor on the other side. KEEP YOUR CHEST UP! Each tap is 1 rep, so left tap = 1 right tap = 2.
4- Rounds
-3 reps each technique / 3 reps each exercise-
Techniques:
•Blitz
•Hook Round / Quick Reverse
•Body / Helmet
Exercises:
3- Hops (Same Spot)
2- Hops (Forward / Back)
2- Hops (Forward / Chest)
20 minute AMRA
(As Many Rounds As Possible)
15- Ball Slams
10- Fake Kick / D-Side
15- Thrusters
10- Quick Reaction Hook Kick
15- Up & Overs (Push Ups)
10- Spinning Hook Kick
WEEK 11
Part 1:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
20 Dumbbell Hop Overs
4 Devil Press
After 7 Min is UP - Rest 3 Min before Part 2
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
Part 2:
AMRAP 5 Min
(As Many Rounds and Reps as Possible in 5 Min)
20 Dumbbell Hop Overs
8 Burpees
3 Rounds
30 Push Ups
30 Dumbbell Step Ups
30 Box Jumps
This is a lot of reps! Break up the push ups early to avoid going to failure. Focus on being explosive in the box jumps rather than cycling through them really fast. Keep your chest up and stomach tight on those step ups!
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Alternate your stepping leg so for 30 reps, it's 15 per leg.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. If you don't have something to jump ON - find something to jump OVER! Have fun!!
5 Rounds
15 Dumbbell Power Cleans
Run 200 Meters
Rest 1 Min Between Rounds
Think of this one as 5 sprint intervals. Go hard rather than heavy. And, even though you are going fast, make sure you practice safe, efficient movement aka use your hips to send the DBs UP rather than swing them OUT!
DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your stomach tight and your back flat.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.
The run should take a minute or less.
10 - 1
*Fake / Quick Reverse
*Side Kick / Hook / Reverse
*Blitz
8 - Rounds
2 minute Stations
:30 seconds rest
-Jump Rope
-Bag (Point & Continuous Fighting)
WEEK 10
15 Min AMRAP
10 DB Push Press Right
10 DB Overhead Lunges Right (Alternating Legs)
10 DB Push Press Left
10 DB Overhead Lunges Left (Alternating Legs)
10 V-Ups
For this workout you only really need a single dumbbell!
You will first do 10 push press on your right arm - then leave it up there and do 10 alternating lunges. Switch to the left arm and do 10 push press left arm - leave it up there - 10 overhead lunges alternating legs. Then 10 v-ups.
For the single arm DB push press you will hold a dumbbell at one shoulder. Keep the chest up and stomach tight. Dip keeping the heels down, knees forward/slightly out. Stand up hard and fast to pop the weight off of the shoulder - press to lock out overhead.
For the lunges you will want the dumbbell locked out overhead with the bicep by the ear. Press up hard! Make sure the stomach is tight. You may perform a forward stepping, reverse stepping or walking lunge. Up to you.
3 Rounds
30 Push Press
Run 400 Meters
The run distance should take roughly 2 min to 2:30. A little faster or shorter depending on your ability.
For the push press the dumbbells will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the dumbbells. Press to lock out with the biceps by the ears. Choose a weight that you CAN NOT do 30 in a row, but will always be able to do at least 7 or so reps - even when fatigued. Have Fun
Run 200 Meters
20 KB/DB Swings
Run 400 Meters
30 KB/DB Swings
Run 600 Meters
40 KB/DB Swings
Run 800 Meters
50 KB/DB Swings
This workout is the classic - super simple - if you over pace you will say it was easy - but if you do it right is going to be brutal. Run hard and fight to keep swings as unbroken as possible.
You will hold the weight with both hands at the waist. Feet should be about shoulder width apart with the heels down. Hinge forward at the hip but keep the chest lifted. Allow the knees to bend slightly. Arms stay long and straight. Pull the weight back between the legs. Stand up hard and fast - popping the hips to make the kb or db weightless. Keep the chest up and belly tight and guide the weight up overhead with the arms.
You have two options on this workout. You can either limit yourself to a 20 minute window and see how far you can go within that time frame. Or just stay for the long haul and finish the entire workout. Your call. Have Fun
5- Rounds
5- Circle around pad / Blitz
5- Circle around pad / Body Helmet
5- Triple Hop pad / Blitz
5- Triple Hop pad / Body Helmet
5- Body Fake / Q. Reverse
1 minute Break
15 Minute AMRAP
(as many rounds as possible)
20- Walking Lunges
5- Double Side Kick / Hook Kick / Reverse
5- Jumping Spin Back Kick
20- Up & Overs w/Box Jump
WEEK 9
5 Rounds
Run 200 Meters
10 Double Dumbbell Snatch
8 Burpee Box Jumps
Rest 1 Min
The run distance should take you roughly 45 seconds to 1:15 depending on your running ability.
The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away motion. Finish with a press to lockout with the biceps by the ears and the stomach tight.
When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.
Only one head of each dumbbell must touch the ground at the bottom of every rep.
For the burpee box jumps you will face your box and perform a burpee. You will place your hands on the ground, jump or step the feet back, get the chest and thighs to the ground, jump or step the feet back in and then jump from both feet onto your box.
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
60 Jump Rope (single under)
15 KB/DB Swings
10 V-Ups
The idea here is to keep moving for 15 minutes straight without a lot of stop and start. You don’t have to move a such a frantic pace but be sure not to go
slow either.
For the swings, hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
2 Hang Power Cleans
2 Jump OVERs
4 Hang Power Cleans
4 Jump OVERS
6 Hang Power Cleans
6 Jump OVERS
8 Hang Power Cleans
8 Jump OVERS
10 Hang Power Cleans
10 Jump OVERS
12 Hang Power Cleans
12 Jump OVERS
Rest 2 Min
Then Start at 12-12 and go back down!
For the hang power clean you will start with the dumbbells at the hips. Perform a good deadlift with the heels down and back flat to get it there.
From here keeping the arms long and straight with the grip just outside of the shoulders and the feet under the hips/heels down - you will dip by hinging at the hip (keep the chest lifted) and bending the knees slightly. Stand up hard and fast (think JUMP) - shrug the shoulders - then as the weight travels UP the body - pull your elbows high and outside and pull yourself UNDER slightly. The elbows come around and through FAST so that the dumbbells land on the shoulders. Catch in a partial squat position. Heels down, knees out, chest up! Stand to complete the rep. Lower back down ONLY to the hips (do not lower to the floor or drop!)
For the jump overs you will find something to jump COMPLETELY over! This could be a box, a bench, a broomstick secured to the edge of a chair or box - you name it! It could even be a stack of plates or as low as a kettlebell. Find something that will allow you to actually jump if possible
6- Rounds - Ladder Drill
-Body Fake / Side Step / Quick Reverse (Chest & Back Side)
-Body Fake / Side Step / Back Knuckle (Chest & Back Side)
-Body Fake / Side Step / Defensive Back Knuckle (Chest & Back Side)
1- Minute Rest
5- Rounds
8 Reps- D- Side from your right & left knee / Quick Reverse
8 Reps- Reverse Lunge / Front Kick / Tuck Jump
90 second rest
WEEK 8
Every 5 Min for 4 Rounds
Run 400 Meters
30 KB Swings
30 Air Squats
For this workout, you'll want to give yourself at least 45 seconds to rest between rounds. Push the pace on the run! You will get rest so the goal is to push the pace and go all out each round!!
For the 400m run, you're working with 2:00-2:30. You may need to adjust the distance if it's taking longer than that.
For the swings you, hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep
7 Rounds
Run 200 Meters
14 V-Up
14 DB Squats
You've got 98 DB squats spread across 7 rounds in this one. Choose a load on the DBs you can perform them unbroken for all or most of the workout. For the 200m run, you're working with about a minute.
For the V-Ups, Start on your back in a hollow body position, arms overhead. Keeping your arms and legs straight, raise them into the air until they touch above your waist.
For these squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.
4 Rounds
12 DB Hang Clean and Jerks
24 Burpees
Rest 1 Min Between Rounds
For this workout you should choose a weight that you think you will be able to do all of the rounds of 12 clean in jerks in no more than 2 sets. So maybe you think you might have to break into 8-4 or 6-6, but no more than that.
This movement will start from the hang position (the top of the deadlift or at the waist). You will dip slightly by bending the knees, reaching the chest slightly forward. Keep the dumbbells in close to the body. From here you will stand fast and shrug with straight arms! Pull yourself under slightly into a partial front squat with the dumbbells landing on the shoulders.
As you stand - stand fast to feed the power from the legs into the weight as you press up and press yourself under. Catch the dumbbells in a small dip with the elbows locked and biceps by the ears. Stand to complete the rep. Then you will bring the dumbbells back down to the hip (not to the floor) to start the next rep.
For the burpees - simple, touch the chest and thighs to the ground, step or jump the feet in. Jump and clap.
Rest 1 min between rounds.
Part 1
4- Rounds
Speed Ladder Drill: :45 seconds on :15 seconds rest. Each drill
-One leg lateral knee pump / into a hard side kick Right and left (both sides)
-Chamber hop into Double Side (Low & High Kick)
Part 2
4-Rounds
-4 reps- 4 way body fake (High, middle, right side, left side) Side step Quick Reverse
-Ladder Drill- Spider-Man push up/Back Fist into Two BK Blitz (Right & Left
Part 1
3- Rounds of
:40 on :20 off
-Ninja Jump into a Box Jump / Front Thrust
-R&L Forward Stance & Heavy Ball Forward Push Press
Part 2
3- Rounds of
:40 on :20 off
-Close Quarter reaction Drill (Quick Reverse, D-Side, Step in Blitz)
-Close Quarter Reaction Drill ( D-Side , Hop 180* Tuck Jump)
WEEK 7
5-Rounds
2 minute rounds
1 minute rest
50- Jump Rope Singles
24- Single Arm Snatch
So each round is 3 minutes. You’ll have 2 minutes to finish the work and one minute rest. I averaged out about a minute and 35 seconds to finish the 50 Jump Ropes and 24 Snatches. So I had the remaining 25 seconds of the round. Plus the 1 minute to rest. If you don’t finish all the reps in the 2 minute time frame. Just perform as many snatches as you can within those two minutes and try to hit that number in the following rounds. This ones a real good burner if you really try to stay consistent. Hit the same numbers, push the pace and Have Some Fun!
For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep.
Enjoy this one. Have a great week and Have Fun!
20 minute EMOM (every minute on the minute)
Odd min- 8 KB Swings
- 10 Sit Ups
Even min- 8 Ball Slams
- 10 Leg Lifts
On the odd minute perform 8 KB swings and then right into the 10 sit ups. You should perform all 18 reps inside the minute. If you finish at the :50 second mark. Then you have :10 seconds of rest.
Same goes for the even minutes. Perform 8 ball slams then 10 leg lifts within the minute.
This workout gets real spicy at the halfway point. Stay consistent and don’t ease up on the pace. Have Fun!
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Stomach tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
The Ball Slam has pretty much all of the same components of a KB Swing. Just at the top of the movement. Slam the ball hard on the floor while keeping your chest up high and tight. Try catching the ball on the small bounce that it should give you. On the way back up make sure to not hunch over and round up your back. Focus on the lower back and keep up upright when your setting up the next rep
15 minute AMRAP (as many rounds as possible)
10- Box Jumps
15- Push Press
20- Plank Touches
Your goal here should be 8+ rounds.
For the Box Jump, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position.
On the push presses, weight will start on your shoulders. Slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders and repeat.
5 Rounds
5- Fake / Back Step around the pad / Side/Round - Quick Reverse.
5- Fake / Front Step around the pad / Side/Round - Quick Reverse.
5- Body / Helmet
5- Back Fist Blitz
1 minute - Rest
4- Rounds
2 minute stations
:30 second rest.
-Bag
-Jump Rope
-Shadow Boxing w/ weights
-Jump Rope
WEEK 6
14 minute EMOM (every minute on the minute)
-3 Burpees
-7 Squat Cleans
Don’t let the simplicity of this workout fool you. Try to move fast, efficient and smooth through the movements. But always remember technique over everything. Try to hit the :30-:40 second mark on the work time. The first few rounds should be “easy”. By the eighth round…..should get a bit spicy. The weight of the dumbbells should be somewhat heavy. I worked with 40’s. Have fun!
For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
For the squat cleans with the Dumbbells will start on the ground. Your feet are under your hips and the hands are outside of the legs. Heels are down. Knees should be slightly bent with the chest up. Lift the weight by digging the heels into the ground and lifting the chest. Keep the arms straight as you stand. Once past the knees, stand straight up and shrug. Avoid swinging the DB’s out and away or shifting to the toes. Pull yourself UNDER the Dumbbells and catch in a solid front squat position. As you are pulling down pull the elbows around and through FAST! Dumbbells should land on the shoulders with the elbows up. Heels down, knees out, chest up, butt lower than the knees, belly tight. Stand to complete the lift. If you are new to squat cleans in general - you may do a power clean + front squat.
20 Minute AMRAP (as many rounds as possible)
-50 Jump Rope Singles
-15 KB Swings
-10 Box Jumps
-20 Sit Ups
This one’s just a straight burner! As soon as you start the clock…GO!! The only slowing down during this workout should be for the box jumps. You know, so you don’t fall off or miss the box completely. Other then that, you push it!! North of 7-8 rounds is doable. SO DO IT!!! Have fun with this one.
Single unders are one pass of a skipping rope under your feet. For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For your Box Jump stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time too reset to your starting position.
7- Rounds
-7 Burpees
-14 V Ups
-14 Goblet Squat
The deciding factor of “this is an easy workout” or “Holy Moly my life hurts” is going to be the weight of the goblet squats. You wanna have an easy workout? Stay in bed!!! Dust off those heavy weights and hit this workout hard!! Have Fun!!
On the Burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep
16 minute EMOM
(every minute on the minute)
Odd minute: 5 reps of- Burpee / Back step around pad / Blitz
Even minute: 5 reps of- Burpee / Front step around pad / Blitz
5- Rounds
10- Box Jumps
10- Double Round Kick / Step Back D-side
10- Jumping Lunges
10- Fake Kick / Step Back Quick Reverse
WEEK 5
8- Rounds
12- Push Press
10- Power Cleans
8- Box Jumps
Start this workout by choosing a weight that’s MAKES you rest every 1-2 rounds. You should not be able to perform 3-5 rounds without rest. And for sure not all 8 rounds straight. Talk about a leg killer!! By round 4, some sort of numbness should set in on those legs. Lol. Take a step back. Count to 5-10 and get back to it. Bit down, grind it out and finish strong. Have Fun!
For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Stomach tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Stomach tight.
For the Power Clean, you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front.
On the Box Jump. Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position.
10 - Rounds
Sprint 200m
10- Burpees
Couldn’t be any easier. Right?? Unlike yesterdays workout. This one you go FAST! As fast as you can knowing not to lose your technique. Sprint, Burpee, Sprint, Burpee, Sprint, Burpee…Go Go Go!! Enjoy this one.
Sprint the 200m and on the Burpee begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
4- Rounds
Run- 400m
15- Power Cleans
10- Box Jumps
Start with an easy pace 400m run. Try to hit the run a bit harder every round. So by your last round, you should be damn near sprinting. On the power cleans keep that chest up and don’t forget to use those legs more than your arms. Have Fun!!
For the Power Cleans, you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front.
On the Box Jump. Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time too reset to your starting position.
5- Rounds
20- Up & Overs (with weight)
5- Circle toward your chest - Blitz
5- Circle toward your back - Blitz
5- Circle toward your chest- Quick Reverse
5- Circle toward your back- Quick Reverse
20- Up & Overs (with weight)
—Rest 1 Minute—
4- Rounds
10- Ball Slams / Burpees
10- Double Side / Step Back D-Side
10 - Box Jumps
10- Skip Side Kick
—Rest 1 Minute—
WEEK 4
3- Rounds of
20- Clean & Jerks
Run 400m.
Being that this workout is only 3 rounds. I decided to go a little heavier with the weights and used 50lbs DB. I would do five reps. Put the weight down, step back, count to five and perform another five reps. The key like in pretty much all the workouts is consistency. Hit whatever target you put for yourself. Take a few seconds to recover and do it again. One the 400m run, no joke, it sucks! If you really push yourself. It can hurt pretty good. SO PUSH YOURSELF!! Its only 3 rounds of suck….you’ll be fine.
For the Clean & Jerk movement you will pick up the dumbbells off the floor. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front.
From here you should already be in a partial dip position with the heels down, chest up and the dumbbells on the shoulder. From that position drive the power from the legs into the dumbbells to POP them off of the shoulder. Drive the dumbbells UP until the arms are locked with the biceps by the ears at the top!
Lower completely back down to the floor or hang position to start the next rep.For the run, it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
10-1
-Lungesters
-Burpees
Is this it?? Just two movements?? Uhhhh yep! Don’t judge this book by its cover. This one is going to destroy your quads. Now go heavier than usual. Don’t cut yourself short on the weight. You should work with a weight that will make you contemplate on changing the weight after the 4th-5th rep. Don’t! Stick with it. Break up the Lungesters if you have to but there’s no reason to do so on the Burpees. You don’t have to sprint on the burpees but don’t stop completely. On the last movement on the lungester (the thruster). Make sure to lock out completely on the press, bring the weight back to the rack position (on your shoulders). Pause for a second and then go into the next rep. I found myself losing my balance wanting to go faster into the next rep. Not worth it. Take your time, keep your balance and don’t get hurt. Try to go sub -10 minutes.
Start the Lungester by standing with feet hip-width apart and take a big step backwards or forwards. Bend your front knee to lower body and your back knee should lightly tap the floor. All while keeping your upper body upright. Drive front heel into floor to return to starting position. Repeat on the other side. Reposition yourself with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. Remember that 2- lunges and 1- Thruster equals 1 Lungester.
For the Burpee begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
5- Rounds
Every round has a 3 minute time cap.
Sprint 200m
10- KB Swings
6- Burpee Jump Overs
So every round will start with a 200m sprint. And yes, its supposed to be a sprint. 100%, full out. The goal of this workout is to hit the pedal to the metal and try your hardest to finish each round at the 90 second mark. A 1 to 1 ratio to work and rest is ideal, so go go go on this one. Whatever time is left from the 3 minutes on your last burpee jump over will be considered your rest. And you have to take the rest!! Don’t work 5 rounds straight through. So if you finish at the 2 minute mark. You’ll have one minute rest. You finish at 2:30. Well then you only have :30 seconds of rest. If you’re going as fast as you can, usually form and technique gets lost in the mix. DON’T LOSE FORM!!! Sacrifice a few seconds to stay under control. So that means the KB goes all the way up on the swings and you jump off of two feet on the burpee. FYI: Our BKI Blackbelt team and I did 7 rounds. Just putting it out there. Have Fun!
18 minute AMRAP (As Many Rounds as Possible)
80- Jump Rope Singles
7- Double Round Kick / Quick Reverse
7- Wall Up / Blitz
7- Fake Kick / Quick Reverse
Your goal is to not stop at any point during this workout. A 5+ round goal is what you should be aiming for. Really sell your fakes at the beginning of every technique. Make sure to circle the entire bag and don’t get comfortable and stay put in one position. Circle, be smooth and calm and hit hard when you connect on the bag. As soon as you finish the last rep of the Fake Kick / Quick Reverse. Go right back into the Jump Rope Singles.
2 Rounds
-each round is-
2 mins- Bag Work
5- Fake / Body Helmet
5- Fake / Blitz
5- Fake / Quick Reverse
2 mins- Bag Work
7- Fake / Body Helmet
7- Fake / Blitz
7- Fake / Quick Reverse
2 mins- Bag Work
10- Fake / Body Helmet
10- Fake / Blitz
10- Fake / Quick Reverse
WEEK 3
20 Minute AMRAP (as man rounds as possible)
Run 200m
10- Push Ups
15- Air Squats
20- Sit Ups
First thing…its very easy not to get too tired during this workout. If you just jog the 200m run. Break up the reps on all the movements in 5’s or 10’s. Sip some water between rounds and not push yourself during the twenty minutes. Yeah, you’d hit about 6-7 rounds. I DON’T WANT THAT!! Try to hit 10+ rounds. Sprint your tail off during the run and hit those body weight movements with little to no rest. Push yourself in this one. You’ll thank me later.
A 200m run should be a distance that takes you roughly 1 min - 1:20 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place to run, you can do taps or jump rope for the same amount of time.
A push up done laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit too difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position.
On your air squat, squat down until your thighs are parallel with the floor. Your arms will still be out in front of you. Keep your chin up and eyes straight. Push your knees to the side to keep your hips open. Toes should always be facing forward
20-15-10
-Thrusters
-Burpees
—Rest 2 Minutes —
15-10-5
-Thrusters
-Burpees
So I started this workout knowing very well I wasn’t going to break up the burpees. They weren’t extremely fast but I never stopped once I started the set. Now the thrusters I broke up in 10’s. I put the weights down, counted to three and picked them back up. So it wasn’t to long of a rest. The set after the 2 minute rest, I went straight through. The workouts fast and hurts after a few reps. Suck it up. Bite down and grind!! Enjoy this one.
For your thruster. Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise.
For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
Run 400m
100 - Goblet Squats
100 - Push Ups
Run 400m
100 - Sit Ups
50 - Burpees
If this workout seems like it’s going to be long...you’re correct. Aim for a 20 minute goal. Start off with a faster then normal 400m jog. It’ll get your legs ready for the 100 goblet squats that are waiting for you. On the squats make sure to break them up soon and NOT later. Don’t try to bust out a big set in the beginning cause you’ll find yourself trailing off towards the end. Sets of 15’s with 5-7 seconds rest in between would work perfect.
The push ups are the one section that you can really catch yourself cheating on and not on purpose. Don’t cut yourself short and start doing half push ups. The key thing here is consistency! Sets of 5-10 will get you there easier and the 5-10 second rest in between sets will help out tremendously. Cause remember....those burpees are coming.
Run the next 400m nice and easy and start right on those sit ups AS SOON AS YOU GET BACK!! Don’t wait. Depending where you’re at on your abs. Break up these sets by 10’s or 25’s.
So....burpees suck. Duh. There’s no way around them. Just do the damn work. I’ll change direction every 5 reps. Face north, 5 reps. Turn east, busy out five. Turn south, another five. I’ll hit 25reps. Rest about 20-25 seconds then do it again. I did the last 15 straight cause...there’s no point on making it hurt longer. Have fun with this one.
For the run - it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep.
A push up done laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit to difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position.
For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
5-10-15 reps
-90 Second Rest-
15-10-5 reps
-Touch and Go (Block / Quick Reverse)
-Fake Kick / D-Side
-Side Kick / Hook Kick / Quick Reverse
So I wanted to program a quick karate workout that I can go in and out of the dojo in 20 minutes. Well I was wrong. This workout looks simple and fast but it took me and my blackbelts by surprise. Go hard on the reps and don’t just cruse though the techniques. Circle around the bag and throw a lot of fakes. Try not to ever just stand (bounce) still. Be busy and keep your hands up. Enjoy this one.
Part 1
30-20-10
-Thrusters
15- Right Triple Side Kicks
15- Left Triple Side Kicks
Part 2
30-20-10
-Lunges (counting every other rep)
15- Right Hook / Round
15- Left Hook / Round
So this workout has two different parts to it. You can not start part 2 until you have finished with every rep of part 1. On part 1 you will perform 30 Thrusters. Try to break them up in 15-15’s or even 20-10’s. The first set should be the only set that is broken up. Try to do the sets of 20’s and 10’s unbroken. Will it hurt? DUH!! But thats why you’re here. As soon as you’re done with the thrusters you’ll throw 15 triple side kicks with each leg. You will always perform 15 reps on the kicking combinations. The Thrusters/Lunges will be the only excuses going down on reps
On the lunges, make sure to tap your knee on the floor on every rep and only count every other Lunge. The weight on the walking lunges should stay close to your chest. With your elbows tight on your ribs. Have Fun!!
Week 2
Part 1
10 minute AMRAP (As Many Rounds as Possible)
1- Thruster
1- Box Jump
2- Thruster
2- Box Jump
3- Thruster
3- Box Jump
.
.
15- Thruster
15- Box Jump
Part 2
5 minute AMRAP
2- Sit Ups
2- Leg Lifts
4- Sit Ups
4- Leg Lifts
.
.
.
20- Sit Ups
20- Leg Lifts
Alright. First off, find a really smooth pace on your thrusters. Don’t forget to really push with your legs especially the last quarter of the way up. Please don’t pause and try to rest with the weights above your head. I’ve done that before and it’s so silly. Hold the weight in the rack position (on your shoulders) or just put the weights on the ground. Give yourself a REP goal at the beginning of the workout and make sure it’s somewhat of a high REP goal. Don’t low ball yourself cause then you’re watching the clock every 30 seconds and that sucks.
Perform 1 thruster then right into 1 box jump. Then 2 and 2. 3 and 3. And so on and so forth for 10 minutes. Give yourself a mark to hit, don’t look at the clock until it’s done.....and KILL IT!!
On the Thruster: Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise.
On the Box Jump: Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position.
21-18-15-9-6-3
-KB Swings
-Burpees
-Sit-Ups
So you will start off by performing 21 KB Swings. Right into 21 burpees and then 21 sit-ups. You will then go right into 18 reps of all movements and so on and so forth. Don’t take too long to start breaking up the reps on the movements. I like to pick one movement that I don’t want to break on and try to stay consistent throughout the workout. On this one it was the burpees for me. I sure didn’t go SUPER fast on the burpees but i never stopped on them. Also, be consistent on your rest on this one. You can easily start with a 5-7 second rest on a movement but then you find yourself sucking wind for longer then a minute down the line. So stay consistent!!
For the KB swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
On the burpees, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
On the Sit-Up, simply lay down on the floor with arms over head, legs bent and knees turned out. Contract abs, sit up and bring arms over to touch your feet
4-Rounds
5 minute time cap on every round.
-400m Run
-10 Pull-Ups
Or
-15 Back Rows
-25 Goblet Squats
So on this one, you’re trying to go as fast as possible to give yourself more rest at the end. Each round will have a 5 minute time cap, meaning if you finish the round at the 4 minute mark. You will have 1 min. rest. If you don’t end up finishing before the time cap. Stop where you’re at and start on the next round. Get back on the run.
No way around it, the run is going to get hard. Sorry. 🤷🏽♂️. Stay consistent but go a tad faster then you would regularly run a 400m. If you can do pull ups, 10 reps shouldn’t be a huge problem. If you can only squeeze out 3-5 pull ups. Then do that and sub in 5-10 back rows. Just don’t cut yourself short. It’s okay to GET TIRED!! Thats the point.
For the run - it should be a distance that takes you roughtly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
For the pull ups you may do strict, kipping, banded, ring row, or even a bent over row with dumbbells or a barbell.
On the row bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The Kettle Bell or Dumbbells should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. Now, while keeping the torso stationary, breathe out and lift the KB/DB to you. Keep the elbows close to the body. At the top contracted position, squeeze the back muscles and hold for a brief pause.
For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep.
5- Rounds
2 Min- Bag Work (only hands)
1 Min- Max Burpees (hit a high mark every round and be consistent)
Simple workout and I LOVED IT!! Since you’re doing 5 rounds of only punches on the bag. I ended up switching from point sparring techniques to kickboxing techniques.
On the burpees I ended up doing 25 burpees every minute. Knowing I had 1 minute rest after the burpees made me push harder on them. AND STAND ALL THE WAY UP!! No cheating.
Burpee: Begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
4- Rounds
- 2 minutes each station -
-Jump Rope
-Bag (Kicks Only)
-KB Swings
-Bag (Hands Only)
If you don’t know how to jump rope.....well you have 8 minutes to learn. Learning how to jump rope is a huge part of all athletes life. DO IT! If you already know how. Great. If you want to switch from point to kickboxing hand and kick techniques, you can. If you want to stick to one style only. That’s cool too.
I ended up doing 40 KB Swings on the first 3 rounds. I would do 20 reps. Put the KB down. Shake the arms a bit and then do 10 and 10. On the last round I did 50. Cause you know. Why not. Remember!! Form over everything. Do what you can. Push yourself, yes! But always with form and technique.
Week 1
5- rounds
Run 200m
10- Goblet Squats
8- Burpees
This is not a long run so try to keep a faster pace if you can. If a faster pace is out of the question, just maintain a pace you can hold for all 5 rounds. If space or weather is affecting you to run. Substitute with 100 single jump ropes or a minute of taps.
For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep.
For the Burpees, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
Remember that every movement can be modified to suit your current fitness state. Just be truthful with yourself! Don’t make it to easy. If you’re very active, this workout should take less then 10 minutes. NOW GO TRAIN!
10- Rounds
8- Kettle Bell Swings
10- Box Jumps
It’s always the simple ones that get you. Like I always say, try to maintain a good pace on this one. If you’re just starting out on your fitness journey. Just stay consistent on your reps and rest. Try not to start resting more then your working. If you’re pretty active, try to finish each round at around the 90 second mark.
For the KB swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down.
30- Hang Clean & Jerks
30- Alternate Lunges
20- Hang Clean & Jerks
20- Alternate Lunges
10- Hang Clean & Jerks
10- Alternate Lunges
So start breaking up the reps a little earlier than you think. This one is going to affect the legs a lot sooner then later. So don’t be afraid to break up the first set into 15’s or 10’s. On the second set just go!! If you’re pretty active you can push through all 20’s and 10’s. For all my active competitors. This workout is a great representation on how you feel after you’ve fought 4-5 time hard in a row. So bite down and GO!
For the hang clean and jerk : HANG means that you start at the waist instead of the ground. You either pick up a dumbbell in each hand or you can use only one Kettle Bell. You will stand up. From here you will dip slightly by bending the knees and reaching the butt back and chest slightly forward. Keep the arms straight. Stand up fast and squeeze the cheeks. Shrug the shoulders and then use the momentum to guide the dumbbells up with the arms. Touch the shoulders with the dumbbells and get the elbows in front. With a KB you will do the same, but just rotate the hands around the handle to get it at a supported position at your chest. From here slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders then to your hips and repeat.
For the lunges, hold the DB’s on your shoulders with your elbows high in front of you. Or KB in front o your chest with your elbows tight on your ribs. Stand with feet hip-width apart and take a big step backward. Bend your front knee to lower body and your back knee should lightly tap the floor. All while keeping your upper body upright. Drive front heel into floor to return to starting position. Repeat on the other side.
16 minute AMRAP (as many rounds as possible)
100- Jump Rope
5- Push Fake / Quick Reverse
5- Body Fake / Blitz
5- Double Drag / Hook Kick
This workout can be very easy if you drag your behind on it. So DON’T drag your behind!!! Really push yourself on this one. Try not to mess up on the jump rope, sell every fake on your combinations. Remember you’ll fight the way you train so train the way you want to fight. If you can have someone hold pads or even hit a bag during this workout. That would be fantastic.
So start the timer and for 16 minutes straight, no rest, complete as many rounds as possible. For the jump rope all rotations will be single reps.
Try not to stay in the same position during your combinations. Move around and stay active. Move both feet forward on the push fake. Pause for a brief moment and push off your back leg for the reverse punch.
The body fake has three steps to it. Make sure your back leg stays planted on the ground on the first two steps. Keep a high “wall up” guard when you reset from your second step and then push off both legs when you attack with the blitz. The blitz will be a back fist / reverse punch combination. The back fist hits the side of head and the reverse punch hits the ribs.
On the double drag / Hook Kick, you will do just that. Make sure to chamber your knee high while simultaneously dragging your back leg twice. On the second drag, extend your kick and hit the side of the head. There’s no need to throw a punch on this combination since we’re only focusing on your kick.
21 minute EMOM (every minute on the minute)
1st min - All 4 Fakes
2nd min- Quick Reverse / Blitz
3rd min- Side Kick / Hook Kick / Reverse & Round House / Back Fist
So this ones long and destroys the calf muscles pretty good. Stay focused and remember it’s a marathon with this one not a sprint. Try to throw quality techniques so don’t worry if you only get off 7-10 reps per minute. Stay moving and stay active. Meaning don’t stand or bounce still in one spot and constantly be throwing your fakes.
On the first minute mix you’re 4 fakes we focus on this program. Body fake, push fake, wall up fake and kick fake. Make sure to circle the pad or bag and always keep your hands up.
As soon as the second minute hits. Start throwing your reverse punch (body punch) and your blitz (back fist and reverse punch). Stay moving around your target and remember quality over quantity. Keep your hands up and hit hard with every punch.
On the third minute you will be focusing on your kick/hand combinations. Cycle through your Side Kick / Hook Kick / Reverse Punch and Round Kick / Back Fist combos. On the side/hook/reverse, you’ll be throwing two kicks so that requires two drags on your grounded foot. Fighters will sometimes stay stuck on the first drag and never get a chance to finish with there body punch. At the end of your Hook Kick make sure to drop fast and hit the ribs with the body punch.
The Round Kick / Back Fist is what we call a “touch and go”. The round kick is thrown as more of a decoy technique. As soon as your opponent blocks your decoy stomach round kick, drop your kicking leg fast and follow with a back fist to the side of your opponents head. Remember to cover your ribs with your opposite hand.
21 minutes straight on a bag is WORK!! Remember why you’re doing this. Train hard now and enjoy the fruits of your labor afterwards. NOW GO TRAIN HARD