Today’s WOD addresses every aspect of using your stick as a weapon. It combines fitness, mobility, and technique, including familiarity with and control of your weapon, and it can be done by martial artists of any stripe using a stick of any type or description. If you practice Arnis/Escrima/Kali, cane, jo, bo, umbrella, quarterstaff, Jogo do Pau, la Canne, hanbo, baton/billy club/ASP, doesn’t matter.
Video below. For those of you who prefer words, see the recap at the bottom of the post.
Stick Fighting Fitness, Command, & Mastery Drill
Set timer to beep every 2:00 mins. You are going to alternate 2:00 calisthenics rounds and 2:00 striking practice rounds. Go this twice — that’s 16 total rounds for a total of 32:00 mins. The first time through, concentrate on circular strikes; second time through, concentrate on linear strikes. If your weapon can be used with one hand, make sure you alternate between right and left hand.
- Squats – as many as you can in 2 mins with stick held out in front, “zombie-style” with elbows locked
- Strikes for 2:00
- Get-ups — as many as you can in 2:00 mins
- Strikes for 2:00
- Jackknifes — as many as you can in 2:00 mins
- Strikes for 2:00
- Knuckle Push-ups — as many as you can in 2:00 mins
- Strikes for 2:00
- Repeat once more for a total of 16 x 2:00 = 32:00 mins
Robert Mitchell Jr. 