KICKBOXING CONDITIONING #3 POWER ENDURANCE “HEAVY FINISH ON THE HEAVY BAG”

I was in the gym one day and wanted a workout that had the taste a feel of the Thai pad rounds I used to do training back in the day without just banging away on the bag - I came up with this.

Equipment Required:

Rower

Treadmill or 400m Track

Heavy Bag & Gloves

Time to Complete:

35 minutes including adequate warm-up and cooldown.

R.P.E

9-10

Recommended Weights:

NA

Music:

Classic Rock - Zeppelin esk’

-WORKOUT-

Warm-up

1 mile run or 10 minute skip

4 minute shadow box

—then—

Main Set

Complete 3 Rounds of the following. 2 -3 minute rest between rounds.

note: try to transition from one exercise to the next as quickly as possible

3RDS:

400 m Row @ 1:20

30 Burpees @ 1:20

400 m Run @ 1:30

20 Heavy Jab/Cross combos

20 Heavy Roundhouse Kicks (10R 10L)

10 Heavy Jab/Cross combos (5R 5L)

10 Heavy Roundhouse Kicks (5R 5L)

Cool Down & Stretch

-DONE-

Tips to Modify:

No Rower - Swap in an Airdyne or double up on the 400s. No Heavy Bag swap out a weighted push press for the punches and perform squat or split jumps for the kicks. Get creative - rack your brain and bring on the pain.