KICKBOXING CONDITIONING #4 “Running Through Cement”
Equipment Required:
Skipping Rope
Heavy Bag & Gloves
Time to Complete:
65
R.P.E
9-10
Recommended Weights:
NA
Music:
Guilty pleasure ‘Hair Metal’ - Bon Jovi, Skid Row, Whitesnake . . .
-WORKOUT-
Warm-up
6 minute skip
4 minute mobility with an added focus on shoulder stability:
add in 2-3 rds. of exercises like scapula push-ups, superman press’s, and face down y’s and I’s (you-tubes your friend here)
—then—
4RDS: follow through each set with no rest
20 sit-ups
10 push-ups
10 squats
60 sec shadow box
Main Set
6 minute round of:
30 sec heavy frontal knees on the bag
60 sec
—> 2 sets of explosive triple jump
—> remainder of minute ‘quick feet’; knees waste high, aim to turn over 50-60 steps
complete 4 sets, finish round with 10 chest to deck burpees and 10 heavy roundhouse kicks (5R,5L)
60 sec rest
10 explosive pushups
-then
4 min rd.
—> 30 second rapid fire roundhouse, aim for 40+
—> 30 second squat hold
finish round with 10 chest to deck burpees and 10 heavy lead hook, rear roundhouse combos
60 sec rest
10 monkey jumps
-then
4 min rd.
—> 30 heavy jab cross sprints (lean into the bag with power, aim for 70+ punches
—> 30 second FLR (‘front leaning rest’ / high plank
finish round with 10 chest to deck burpees and 10 heavy cross, ‘switch kick’ roundhouse combos
60 sec rest
10 split jumps
-then
4 min rd.
—> 30 heavy bag sprint, freelance (alternate sets between orthodox and unorthodox)
—> 30 seconds forward crawl @ 10 m, reverse crawl at 10m (any time to spare = rest)
finish round with 10 chest to deck burpees and 10 heavy lead hook, rear roundhouse combos, heavy cross, ‘switch kick’ roundhouse combos
Cool Down & Stretch