Place heavy bag on floor, put on gloves, and set timer for 10 minutes. Get on floor beside bag and shrimp away from bag 5 times. Shrimp back. Get up and punch the air 5 times. Splay with forearms to the bag, pop up, and repeat four more times. After 5th splay, mount the bag and strike 10 times as hard as you can. That’s one set. Do as many sets as you can before the timer beeps.
PT RUN (Run for 2:00, Push-ups for 1:00, run for 2:00, Squats for 1:00. Repeat until you’ve covered 3/4 of normal run distance).
WEIGHTS (5 sets of 13 reps of Military Presses, Hindu Squats, Pump Curls, and Swing-thrus, rest 1 min. between sets); STANDING MEDITATION (10 minutes, knees bent, as few stances/poses as possible).
I just finished this workout a half hour ago and my arms are still so rubbery it feels funny to be typing. Enjoy.
The Thirty-Aught-Six Workout is in two halves. First half is calisthenics with added chains for weight. Second half is on the heavy bag.
Chains Half: Set timer to beep every 30 seconds. Put a chain around your neck that weighs about 15% of your bodyweight and start timer. Do as many Push-ups as you can until the beep, then as many Squats as you can until the beep, then as many Lunges as you can (while pressing the chain overhead) until the beeps, then rest until the beeps. Repeat 5 more times for a total of 6 cycles (12 minutes).
Rest until your heart rate is under 100, then start the second half.
Heavy Bag Half: Set round timer for rounds of 1:30 with :30 breaks. Punch and kick the bag with maximum sincerity for 1:30, and rest for :30. Repeat 5 more times for a total of 6 rounds (12 minutes).
KICKS (150 vs. Heavy bag); RUN (1/2 max comfortable distance w/ #2 hand weights)
PTDICE (1/2 Pyramid to 8 of Zombie Squats, Jackknifes, Rear Lunges, Wall Touches); FITNESS RUN (As many rounds of Run 1:30 and Push-ups :30 as it takes to cover 1/3 your max comfortable running distance). #cabalfang #WOD
PTDICE(3 sets to failure of Hop/clap Push-ups and Zombie Squats);FORMS (15 minutes. If you don’t do classical forms, work on form and technique.) #cabalfang #WOD
CONSTITUTIONAL* (50 Russian Squats, 25 Get-ups, 50 Sit-ups, 25 Help-ups, 50 Push-ups, 25 Sprints, 25 Twisters); SHADOWBOX (6 rounds 2:00/:30)
* If you want to spice it up a little, you can do it this way.
HEAVY BAG HIIT (set timer for :30 repeats. Max power shots non-stop, rest every 4th cycle. 28 cycles, 14 min.); JUMP ROPE (15 min). #cabalfang #WOD
PTDICE (4 sets of 25 of Uneven Push-ups, Lunges, and Mountain Climbers); RUN/JOG/WALK (1.5 miles AFAYC ) #cabalfang #WOD
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I teach free of charge through Heritage Arts , a 501(c)(3) educational charity offering free or donation-only classes related to martial arts, fitness, outdoor skills, and spiritual development. Distance learning programs available. Visit the Heritage Arts website to find out more, or click here to join the Heritage Self-Defense group on Facebook.
What is Heritage Rough ‘n’ Tumble? It’s mind-body-spirit form of American Rough ‘n’ Tumble, which began as a manner of no-holds-barred fighting in the Southern Virginia backcountry during the Colonial Era and has since grown, evolved, and adapted to the realities of modern self-defense. An amalgam of the varying techniques brought to America by colonists from all over the world, blended with the fighting methods of the over 900 distinct indigenous tribes, American Rough ‘n’ Tumble is perhaps the world’s most fearsome martial art.
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Robert Mitchell Jr. 