WOD STRIKING SPECIFIC: Saturday September 3, 2011

3 Sep

I did this workout today it was pretty tough, I mixed up punches, kicks, knees and elbows however if you are training for a specific competition or sport, adjust movement and time parameters accordingly. I threw in two bodyweight complexes at the end due to my own personal goals.  To really get the most of this workout you will either need an interval timer like The Gymboss or get a friend to call the time on a regular stopwatch.

*remember to pace yourself and try to focus on form first, then power

EXTRA: how many punches,kicks, knees etc can you throw in 30 (s)…. write it down try to beat it next time or compete with a friend

Complex 1
30 (s) heavy bag punches
30 (s) heavy bag kicks

*repeat for 5 minutes

Complex 2
30 (s) heavy bag clinch knees
30 (s) heavy bag clinch elbows/punches

*repeat for 5 minutes

Complex 3
30 (s) 3 reps pull ups + 3 reps hanging leg raises

*repeat every 30 (s) for 5 minutes

Complex 4
30 (s) handstand holds against a wall
30 (s) rest

*repeat for 5 minutes

2 Responses to “WOD STRIKING SPECIFIC: Saturday September 3, 2011”

  1. Fortivita Fitness September 3, 2011 at 10:22 pm #

    one day I will be able to walk across the room on my hands


  1. WOD STRIKING SPECIFIC: Thursday September 8th 2011 « - September 8, 2011

    […] HERE to see last weeks […]

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