Fight Conditioning
A brutal conditioning session that simulates fight-pace intensity. Not for the faint of heart. Build the cardio of a fighter.
3 minutes of jump rope. Start with basic bounce, mix in double-unders and high knees.
20 seconds all-out on the bag, 10 seconds rest. Repeat for 3 minutes. Max effort punches.
3 minutes. Every 30 seconds, do 10 high knees. Push the pace.
Hardest shots you can throw for 3 minutes. Every punch should shake the bag. Take 3-5 seconds between combos.
10 push-ups, 10 squats, 10 burpees. Then fast shadow boxing until the round ends. Repeat if time allows.
Non-stop straight punches on the heavy bag. Light, fast, continuous. Don't stop your hands.
Throw a 4-punch combo, then immediately throw 20 fast jabs. Reset. Repeat.
Last round! 3 minutes all-out. Everything you've got. Combos, power shots, speed - empty the tank.
Walk it out. Deep breathing. Full body stretch - hold each stretch for 30 seconds.