Tag Archives: jump rope

Cabal Fang Workout of the Week #26

Pre-dawn Roanoke 581 South Tanglewood

I’m on the road this weekend, in the foothills of Virginia’s Blue Ridge, so I did this workout and shot this video yesterday [Note: Unlike some folks, I never, ever post any untested workouts or exercises].

I’m in the mountains visiting one of my kids who’s away at school. Which leads me to the internal, spiritual aspect of this week’s workout. 

This is something I try to do every day, with varying levels of success of course, but that I’m keenly aware of today as I have a chance to see someone I no longer get to see every day. 

Remember martial artist friends — surviving another day means nothing if each day has no meaning, no purpose, no significance.

Cabal Fang Workout of the Week #26:

Jump Rope ConditionerSet a timer to beep at 1:00 min. intervals. Cycle through these 3 exercises 3 times (9 mins total): Jump Rope AFAYC, Bodybuilders AMAYC, and Heavy bag (constant contact). Video below!

Awareness practice.  For the remainder of the day, try being fully present in, and aware of, what’s going on around you. Try to fully taste every flavor, hear every voice and note, smell every perfume, and so on. Sure, this is great self-defense practice. But it’s mainly a way to savor the miracle of your existence — to help you remember that there is sacredness inside every life experience.


GROUND-FIGHTING CONDITIONER #1 (10 MINS, see below); JUMP ROPE (10 mins w/ 1 lb. wrist weights, AFAYC w/out having to rest). #cabalfang #WOD

wpid-20150204_070638.jpg10 Min. Solo Ground-fighting Conditioner #1

Set timer for two minutes and take as few few 12 second breaks as possible:

1.    Circle the bag: Forearms on bag and toes on floor are only points of contact.  Circle the bag using only legs and feet, alternating directions, until the timer beeps.

2.    Mount the bag: Strike 10 times as hard as you can. Body lock the bag, barrel-roll, regain mount, and repeat until the timer beeps.

3.    Roll the bag: Lay on your back with heavy-bag perpendicularly on top of your body.  Roll it up and down across torso, pushing and pulling like a rolling pin.  From time to time, press up the bag and let it drop on your torso to maintain your tolerance for the stresses of wrestling.  Continue for entire round.

4.    Defend the bag: Lay on your back with back on top of you longways.  Push up the bag w/ left hand and strike it five times with the right, then switch and strike with the left hand.  Repeat for two minutes.

5.    Side Mount the bag: Scissor legs each direction 3 times, then scramble over bag with forearms and toes only.  Repeat.  When the timer beeps, you’re done.