We have implemented some new changes to this section in order to add more features for both our visitors and for us as editors.  As a result of this upgrade we were unable to include the workouts we had already posted, however, those workouts can still be found here.

40-30-20-10 reps for time of:

• Dumbbell cleans, 20# dumbbells
• Dumbbell thrusters, 20# dumbbells
• Box jumps, 20" box

Followed immediately by 3 rounds of:

• 1:30 Freestyle heavy bag work
• 1:30 Grappling with fresh partner

Three rounds for time of:

• Run 800m
• 50 Back extensions
• 50 Sit-ups
  

Three rounds for time of:

• Run 400m
• 1.5 pood Kettlebell swing, 21 reps
• Pull-ups, 12 reps
  

3 rounds for time of:

• 30 Double-unders
• 20 Dumbbell thrusters
  
• 10 Burpees
  

3 rounds of:

• Tuck jumps
• Ball slams, 20# ball
• Kettlebell swings, 1 pood
• Tire pull
• Cobb-cobb

Instructions

• Spend 2 minutes at each station then move to the next.  There is no break between stations or sets; complete everything without stopping.
• Tuck jumps can be done with or without an initial squat.
• Ball must be caught of the first bounce during ball slams.
  
• Tire pull: using a tire loaded with weight (we use about 20#) and a rope attached to it (ours is about 30', or 10m, in length), pull the tire towards you hand-over-hand.  Once you have pulled the tire to you, sprint away from the tire until the rope of tight and repeat.
  
• Cobb-cobb: Holding 2 sticks (from any stick fighting art such as Kali, Arnis, Escrima, Krabi Krabong), one in each hand, strike the heavy bag with forehand strokes, alternating hands.  The strikes should be "witiks" not "lobtiks", that is, "jabs" that return to the starting place and do not follow through to the other side.  This movement is executed by twisting the torso, not by swinging with the arms.
  

3 rounds for time of:

• 50 reps of Lobtik strikes per hand
• 50 reps of Wall ball shots, 20#
• 50 reps of Thai kicks per leg

Instructions

• A lobtik is a stroke made with a stick, starting on one side of the body and ending on the other.
• Lobtik "reps" are 2 strokes each.  At the end of each "rep", the stick should be back to its original starting position.  That is, each "rep" will conclude when the stick is back on the same side of the body as the hand holding the stick.
• Complete 50 lobtik "reps" in one hand then complete another 50 with the other.
  
• Wall ball shots are to a 10' target.
• Thai kicks should be to rib height.
• Thai kicks should begin with a grappling / wrestling sprawl every 10 kicks.  There should therefore be 10 total sprawls during each round.
  
• Complete 50 Thai kicks with one leg then complete another 50 with the other.