Kickboxing WOD: The Fabulous Full-body Fifty!

I’m a big fan of creating or trying new fitness routines. I tried wrapping 5 minute warm-up and cool-down periods around 50 minutes of working time split into 10 activities. The duration of each of these sections was 5 minutes total, with minimal rest between sections, as rest periods were available as needed during each individual section.

For the striking combinations, each partner will work for 2.5 minutes and assist for 2.5 minutes. The working partner will be performing the techniques, while the assisting partner holds striking targets and provides encouragement. You should be encouraging all groups as they work through, as well as checking form on both working and assisting partners. Attempting to strike a target which is held at a bad angle, or too loosely, can hurt both striker and holder.

If students switch exercises or working/assisting partners slowly, or if they need additional instruction to perform the movements safely, you may need to cut out one or both of the last working sets (10. Combative, 9. Sit-ups). DO NOT cut out the cool-down period if at all possible, as this time exists to stretch worked muscles and help your students/clients/friends/you prevent injury by bringing the muscles from a high-energy state back down to a resting state.

0. Warm-up

    • Goal: stretch and get ready to work

1. Jumping Jacks (individual drill; everyone works for 5 min at their max sustainable pace)

    • Goal: As many as possible, aim for 150+
    • Variation: Half way through, start crossing feet with each rep to increase range of motion and balance challenge

2. Hand Striking Drill (partner drill; each works for 2.5 minutes, assists for 2.5 minutes)

    • Goal: As many sets as possible of combination
    • Combo: Left Jab, Right Cross, Left Uppercut (left leg leading)
    • Variation: Switch leading leg and hands half way through set

3. Push-ups (individual drill; everyone works for 5 min at their max sustainable pace)

    • Goal: As many as possible, aim for 75+
    • Variation: Half way through, stagger hands forward and backward for several reps and then switch for same number of reps
    • Ex: From neutral push-up position (hands under shoulders), move right hand forward 2-3 inches and left hand back the same spacing. Perform 5 reps, and then reverse so that the left hand is forward and the right hand is back. Repeat.

4. Leg Striking Drill (partner drill; each works for 2.5 minutes, assists for 2.5 minutes)

    • Goal: As many sets as possible of combination
    • Combo: Upward Rising Knee Strike, switching legs each strike

5. Squats (individual drill; everyone works for 5 min at their max sustainable pace)

    • Goal: As many as possible, aim for 100+
    • Variation: For every 15 normal squats, do 5 squat jumps

6. Hand Striking Drill (partner drill; each works for 2.5 minutes, assists for 2.5 minutes)

    • Goal: As many sets as possible of combination
    • Combo: Uppercut (left, right), Hook (left, right), repeat

7. Burpees (individual drill; everyone works for 5 min at their max sustainable pace)

    • Goal: As many as possible, aim for 60+
    • Variation: You really need to make Burpees harder? How about…
      • Add a push-up at the bottom of each rep
        • Progression : [Jump -> Sprawl to Push-up Position -> Push-up -> Return to stand]
      • Want it even harder? Add a Push-up and a Mountain Climber at the bottom
        • Progression : [Jump -> Sprawl to Push-up Position -> Push-up -> Mountain Climber -> Return to stand]

8. Leg Striking Drill (partner drill; each works for 2.5 minutes, assists for 2.5 minutes)

    • Goal: As many sets as possible of combination
    • Combo: Push Kick / Rising Instep Kick as possible with equipment
    • Note: This kick has a lot of torque that gets applied to the knee at high speeds. It is better to do these with a target providing some resistance to prevent injury.

9. Sit-ups (partner drill; each works for 2.5 minutes, assists for 2.5 minutes)

    • Goal: As many as possible, aim for 50+
    • Variation: Add trunk twist to opposite knees, switching between reps
    • Variation 2: Have assisting partner hold a punch target, and working partner performs 2-3 quick punches after sitting up

10. Combative (partner drill; each works for 2.5 minutes, assists for 2.5 minutes)

    • Goal: As many sets as possible; combines hand and leg striking
    • Combo: Left Jab, Left Jab, Right Knee, Right Hook
    • Variation: Switch leading leg half way trough to work combo on opposite side

Z. Cool-down

    • Goal: stretch and prepare for sore muscles

A good workout, if I do say so myself! Make sure you encourage your students (or yourself) to hydrate frequently throughout the workout. I try to get everyone to take at least one good drink of water every ten minutes, sometimes more frequently if they are sweating heavily. That’s it for today; go out and play!