I was stuck at my desk during this one, so I missed out on this work out. As usual, though, I asked for the WoD. This one was particularly rough, from what I hear. The fastest times for both the men and women were about 30 minutes. In fact, some people didn't finish in the allotted 40 minutes. Also, this one is nicknamed "Right-Left=1," so you'll have to do both sides in order to finish your reps.
The warm up is nothing new, practice your double unders for 4 minutes. This will wear on your legs a bit, though, so be sure to stretch them out after you're done. The work out actually won't tire out your legs much, but you don't want to hurt yourself.
For the WoD, you'll probably want to practice the one-legged push up a few times. It's probably not a motion you're accustomed to doing, so it couldn't hurt to do a few reps just to get the feel for it. Also, you'll want to use a relatively low weight dumbbell. After throwing that many punches, odds are you'll start to feel it in your shoulders, even with as little as 2 pounds.
Warm Up
- 4 minutes of double unders
WoD
10 rounds of:
- 10 one-leg push ups with weight
- 20 side-to-sides with weight
- 30 AB punches with weight
Exercises
- Double Unders
Jumping rope, you want the rope to make two full revolutions each time you jump. The important part is actually the flick of your wrists, not so much how high you jump. If you worry too much about jumping higher, you’ll throw your rhythm off. - One Leg Push Ups with Weight
First off, grab two dumbbells. You'll use these for a lot of reps, so a low weight is okay (no one used more than 7.5lbs). Holding the two weights, get into a push up position. Before you lower yourself onto the ground, lift one leg up in the air so that it's straight out behind you. Now lower yourself to the ground, still holding your leg up in the air. Bring yourself back up to finish the rep. If you want a visual guide, you can check out this link.
You'll want to do half of your reps with one leg in the air, and half of your reps with the other leg in the air. It's probably easiest to just do 5 rounds with one leg, and then 5 rounds with the other leg. - Side to Sides with Weight
Using the same weights, sit upright. Lift your legs a few inches off the ground, and swing the weight to one side. Kick with the opposite leg; if you swing the weight to your right, kick with your left (think of it as a slow bicycle kick). Then swing the weight to the opposite side & kick with the opposite leg. That's the full motion for a single rep. For added difficulty, lean back a little to force your abs to contract even more. - AB Punches with Weight
The "A" and "B" refer to the nicknames we use for jabs (A) and crosses (B). In essence, you're going to alternate punches with both hands with the weights in your hands. Remember, you have to do one punch from each side to complete a full rep. If you really want to maintain proper technique, switch your stance so a different leg is forward for half of your rounds (i.e., switch from an orthodox to southpaw stance).
For the jab, you'll throw a punch with your lead hand. A good jab should be quick, and you want to snap your arm forward and backward. Good technique involves keeping your back hand covering your face at all times, and when throwing the jab, twisting your wrist at the very end so your hand ends up with the knuckles facing up. If you were actually boxing/fighting, the extra rotation would help cut an opponent.
For the cross, throw a punch thrown from your rear hand. You actually want to use your lower body to drive your momentum, so rotate your hips to add power to the punch. It may not be intuitive, but that's where most of the power comes from.
As always, have fun with it.
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