WOD VLOG -May 31, 2012—-> (Boxing + Kickboxing + Strongman Circuit)

31 May

I am just starting the VLOG so trying to get someone to film, I only got one of the circuits filmed this time but will start filming more. The work sets simulate the demands of an amateur mma/striking match which are usually 3 x 2 minute rounds with a 60 (s) rest period.

Note: the strongman circuit can be done on a flat surface but a slope is preferred

Complex 1 -WARM UP

120 (s) Skip

120 (s) Dumbbell Complex

*Repeat 2 Rounds

*click HERE to see dumbbell complex

Complex 2- WARM UP

120 (s) Push Kicks + Leg Kicks

120 (s) Shadow Box

*Complete 1 round

Complex 3- WORK SET

120 (S)  Jab Cross Hook Cross to Body Hook or Clinch

60 (s)     rest

*Repeat 3 x

Complex 4- WORK SET

120 (S)  Jab Cross Hook + Right Leg Kick

60 (s)     rest

*Repeat 3 x

Complex 5- Strong Man Series (on slope)

120 (S)  Heavy Bag Carries + Tire Flip and Pulls + Sprints

60 (s)     rest

*Repeat 3 x (switch movement after each round)

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