Bodyweight (V)

wods-con-burpees

1. Burpees with Front Kick

Starting with burpee and once jumped, give a front kick. Alternating legs in each burpee.

  1. BS./FK. 30 seconds
  2. BS./FK. 30 seconds
  3. BS./FK. 30 seconds
  4. BS./FK. 30 seconds

2. Squats with Tuck Jump and Forward Mountain Climbers SS

Starting with a squat followed of a tuck jump lifting knees as high as possible. Then, forward mountain climbers.

  1. STJ. 30 seconds/FMC. 30 seconds
  2. STJ. 30 seconds/FMC. 30 seconds
  3. STJ. 30 seconds/FMC. 30 seconds
  4. STJ. 30 seconds/FMC. 30 seconds

3. Bunny Hops with Push Ups

Every 2 bunny hops, 1 push up.

  1. BH./PU. 30 seconds.
  2. BH./PU. 30 seconds.
  3. BH./PU. 30 seconds.
  4. BH./PU. 30 seconds.

4. Sit Ups, Flatter kicks and Scissors Abs

  1. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  2. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  3. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  4. SU.FK. SA. 20 seconds/10 seconds/10 seconds

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Bodyweight (III)

kick-boxing-01

1. Low-High Turning Kick with Squats SS

First of all, start performing a lower turning kick, then a high turning kick (same leg), then squat and start all over again. Then the other leg.

  1. LK/HK/SQ. 12 reps. each leg
  2. LK/HK/SQ. 12 reps. each leg
  3.  LK/HK/SQ. 14 reps. each leg
  4. LK/HK/SQ. 12 reps. each leg

2. Step Back with Front Kick and Split Jumps SS

Starting with feet aligned, step back and with the same leg, front kick. Alternating legs. Then Split jumps.

  1. SB/FK. 12 reps. alternating legs/SJ. 12 reps each legs alternating
  2. SB/FK. 12 reps. alternating legs/SJ. 12 reps each legs alternating
  3. SB/FK. 12 reps. alternating legs/SJ. 12 reps each legs alternating
  4. SB/FK. 12 reps. alternating legs/SJ. 12 reps each legs alternating

3. Push Kick, Slip and High Turning Kick with Forward Mountain Climbers SS

Starting with a push kick, then slip or squat and then high turning kick. First with one leg, then the other one. After that, Forward Mountain Climbers.

  1. PK/SP/HTK. 12 reps./ FMC. 15 reps. alternating legs.
  2. PK/SP/HTK. 12 reps./ FMC. 15 reps. alternating legs.
  3. PK/SP/HTK. 12 reps./ FMC. 15 reps. alternating legs.
  4. PK/SP/HTK. 12 reps./ FMC. 15 reps. alternating legs.

4. Tuck Jump with Sprints.

Start with Tuck Jump and sprint when land.

  1. 5 TJ and Sprinting 5 seconds
  2. 5 TJ and Sprinting 5 seconds
  3. 5 TJ and Sprinting 5 seconds

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