In keeping with the theme, our warm up was a quick cardio kickboxing type routine. I wrote up a summary for it but the key is mostly to keep moving throughout the whole thing. Everything should be for 8 counts unless otherwise stated. The "jump rope" exercise isn't really jumping rope, that's just what we called it. Also, you want to work both sides evenly, but I only wrote up one side of it for the sake of brevity. Alternatively, it may just be easier to substitute running with weights for the warm up.
Regardless of how you warm up, be sure to stretch both your legs and your shoulders/triceps. By now, stretching out your legs before you do a bunch of jump box should be routine. You're also going to throw a lot of punches and do a lot of push ups, though, so it's just as important to stretch your upper body.
Now, about that WoD. Each round consists of 1 minute at 5 consecutive stations, with no rest in between those stations. Sure, it'll probably take you time to move from one to the next, but that's not an excuse to rest between exercises. Once you've rotated through all 5 stations, you're allowed one minute of rest. Then repeat that 4 more times, so you complete a total of 5 rounds. In total, you're doing 25 minutes of work.
Warm Up
- Jump rope
- Punches (do once, then repeat with hands/stance reversed)
- Left jab
- Left jab (double-time)
- Right Cross
- Left Hook
- Right uppercut
- Left jab, right cross, left hook, right uppercut
- Combinations (do once, then repeat with hands/stance reversed)
- Left jab, right cross, right knee (to the body)
- Jump rope
- Left jab, right cross, bob-weave
- Jump rope
WoD
5 rounds of:
- 60 seconds of push ups
- 60 seconds of jump box (5 levels)
- 60 seconds of punching with weights (2 lbs)
- 60 seconds of V-ups
- 60 seconds of partnered air ball
Exercises
- "Jump rope"
This is more like jumping in place (sort of like shadowboxing, if you're familiar with the footwork). You more or less bounce from one foot to the other, staying on your toes as you do that. It's not quite rest, but it does break up the exercises so that you don't jump from one movement right into the next. - Jab
Throw a punch with your lead hand. A good jab should be quick, and you want to snap your arm forward and backward. If you want to keep good technique, keep your back hand covering your face at all times, and when you throw the jab, you want to twist 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. - Cross
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. - Hook
This can be thrown with either hand, and it's a punch that aims for the side of the head or body (unlike the jab or cross, which are straight-ahead punches). When done correctly, it's a tight circle/arc to the target - that makes it a quicker & more powerful punch. - Uppercut
Pretty straight-forward, most people know what this is & how to throw it correctly. The only thing that might help as far as technique goes is you want to actually bend your knees a bit before you throw the punch. The extra momentum from coming up adds to the force behind the punch. - Knee to the body
From your stance, you want to use your rear leg to inflict the blow. This generate momentum because you're driving your knee forward. Technically, you should also bring both hands down at the same time. Imagine that you're grabbing the back of someone's neck at the same time you're bringing your knee up. Normally you do this to generate more power; in this case, it just forces you to work a tiny bit harder. - Bob-weave
It's like ducking and moving to the side at once. Your upper body should trace out a U shape in the air as you do this - the idea is to be able to duck under someone throwing hooks or kicks at your head. - Push Ups
Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended.
Scale down: Do the push ups on your knees. You lift less weight this way, so it's easier. - Jump Box
Before you even start the WoD, stomp on it really hard. You want to make sure it'll support your weight & won't move around when you jump on it. Just in case, look down at the platform when you jump. If it does move around at all, keeping your eyes on it should help prevent injury.
Scale down: Step up & step down instead of jumping on the platform. If you do step, make sure you alternate which leg is stepping up. Otherwise, you're only working one leg the whole time. - 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.
For added fun, partner up with someone and face that person. Make sure that you're far enough away from each other that you're not going to hit each other. When you throw punches, match each other. If your partner throws a jab, you have to throw a jab. The same goes for crosses. Try to keep this up for the full minute. - V-Ups
Lie on your back, putting our hands parallel to the ground “above” your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a “V” shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back. Some people call these "jack knives," if that helps at all.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way - Partnered Air Ball
Grab a medicine ball that both you and your partner are comfortable with (highest weight is usually 16lbs, lowest is 10lbs). Stand about two arm distances' away. Hold the ball at chest level, and do a full air squat (go all the way down). As you come up, throw the ball to your partner. You want a little bit of arc on the ball, so aim for throwing the ball between 1 to 2 feet in the air.
The person catching the ball should catch the medicine ball in front of them, rather than letting the weight fall on them. In the process of catching it, though, that person needs to do a squat while holding it at chest level. From here, it's just repetition so that you and your partner throw the ball back and forth.
If you're doing this solo, just do the regular air ball. Instead of throwing the ball at someone, throw it up a couple of feet into the air. The ball should go straight up. You essentially throw it to yourself so you can catch it. From there, do your squat and repeat the motion.
As always, have fun with it.
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