This WOD is a general Morning & Evening Workout Outline and Rest Day Workout to boost overall conditioning. You’ll notice there are NO SETS just CONTINUOUS REPS for EXTENDED TIME PERIODS (to increase difficulty, raise the length of time per exercise and pace of repetitions)  This WOD can either be done every other day or you can take one of the workouts and split them and do the two days on one day off.

Morning:

30 Sec rest periods between exercises

Stretching (Entire Body)

Neck rotations (both directions) – 2 mins

Side Straddle Hop (Jumping Jacks) – 3 mins

Running in place (nonstop Sprint) – 6 mins

Fist Knuckle Push Ups – 2 mins

Sit ups (with Stance Guard) – 2 mins

Jabs and Straight Punches – 3 mins (focus on all elements of the technique)

Elbows (Cross, Upward and Downward) – 3 mins

Defense (Blocks, Parries, Slips) – 3 mins

Foot work (cover all directions) 2 mins

Shadow Boxing – 6 mins (incorporate jabs, straights and elbows with the foot work with your natural Movement)

Running in place (nonstop Sprint) – 6 mins

Push Ups (on finger tips) – 2 mins

Stretching (entire body)

 

Evening:

Stretching (entire body)

Neck rotations (both directions) – 2 mins

Jump Roping – 3 mins

Running in place (nonstop Sprint) – 6 mins

Flutter Kicks – 2 mins

Sit Ups (with guard up) – 2 min

Round kicks low (both legs, focus on elements of the technique) – 3 mins

Round Kicks Mid (Both legs, Focus on the Elements of the techniques) – 3 mins

Front kicks low (Both legs) – 3 mins

Front Kicks mid (Both Legs) – 3 mins

Calve Raises (with guard up) – 2 mins

Squats – 2 mins

Defense (Blocks, Parries, Slips) – 3 mins

Foot work – 3 mins

Shadow boxing – 6 mins

Flutter Kicks – 2 mins

Stretching (entire body)

Rest Day Workout: 

3 x 5 min rounds / Shadow Boxing Morning, Afternoon & Evening

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