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214
Workout

Knockout

~53 min.
~636 kcal
Male
⁉️ Comments

"Knockout": This training is designed to develop the fighter's ability to finish fights with a knockout. Includes exercises to improve accuracy and power of strikes, as well as strategies for finishing the fight.

Warm up
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
Main exercises
Round 1
Forearm flexion (single arm single leg )
10
Level: 2
6
Pike Stand
8
Level: 1
6
Swimmer start (alternating)
9
Level: 3
10
Push-ups - Crunch
9
Level: 3
6
Lift 90
8
Level: 2
10 sec.
Split Jump
9
Level: 2
15
Round 2
Forearm flexion (single arm single leg )
10
Level: 2
6
Pike Stand
8
Level: 1
6
Swimmer start (alternating)
9
Level: 3
10
Push-ups - Crunch
9
Level: 3
6
Lift 90
8
Level: 2
10 sec.
Split Jump
9
Level: 2
15
Round 3
Forearm flexion (single arm single leg )
10
Level: 2
6
Pike Stand
8
Level: 1
6
Swimmer start (alternating)
9
Level: 3
10
Push-ups - Crunch
9
Level: 3
6
Lift 90
8
Level: 2
10 sec.
Split Jump
9
Level: 2
15
Round 4
Forearm flexion (single arm single leg )
10
Level: 2
6
Pike Stand
8
Level: 1
6
Swimmer start (alternating)
9
Level: 3
10
Push-ups - Crunch
9
Level: 3
6
Lift 90
8
Level: 2
10 sec.
Split Jump
9
Level: 2
15
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

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