Today’s Cabal Fang WOD is a lovely little heavy bag conditioner I’m going to call “The Prisoner.”
Set timer for 1:00 repeating intervals. If your bag isn’t marked with specific targets, do so before you begin. Punch the bag for 1 min with maximum focus and ill will, counting all misses. Then do as many Prison Push-ups as you can in 1 min. Then kick the bag for 1 min with extreme stank, counting all misses, followed by as many Prison Get-ups as you can for 1 min. Rest 1 min. Repeat 3 more sets for a total of 20 minutes. And then finally, complete 1 Prison Push-up for every missed punch or kick. Advanced variant: add a weighted vest (I used a #8).
Just in case you don’t know the exercises, here’s a quick video of the two “Prisoner” Calisthenics mentioned above.
If you have a heavy canvas sea bag, one of the military-style kind, you can make your own heavy bag in just a few minutes.
Put a heavy-duty, contractor grade trash bag inside your canvas bag and roll down the top so that you can pack it tightly from the bottom up (see photo gallery below). Fill it with folded linens (sheets, not towels), packing tightly as you go. Slowly unroll as you fill. It’s very important that your linens are folded, not just crumpled and crammed. The less air the greater the weight!
When it’s full, tie off the plastic bag and link the top. If you use linens, your bag should work out to be in the 40 – 50 pound range — lighter than a traditional bag but okay in a pinch.
Why make your own bag? In my case, since our club meets outdoors, I didn’t want to get any of my good bags wet on rainy days. So I put this one together. If it gets wet, all I need to do is wash and dry the outer bag and repack.