Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Stack
Eccentric Pullups/Rows @ 60 seconds
Extended Side-Lying Hip Raises- Left Side @ 60 seconds
Extended Side-Lying Hip Raises- Ride Side @ 60 seconds
Round 2: Shadow Boxing Combo
2-3-2 Combos (Cross-Hook-Cross)- Orthodox Stance @ 90 seconds
2-3-2 Combos (Cross-Hook-Cross)- Southpaw Stance @ 90 seconds
Round 3: Strength Stack
Eccentric Dips/Pushups @ 60 seconds
Banded Low Box RFE Split Squats- Left Side @ 60 seconds
Banded Low Box RFE Split Squats- Ride Side @ 60 seconds
Round 4: Shadow Boxing Combo
Triple Hooks (High-Low-High)- Orthodox Stance @ 90 seconds
Triple Hooks (High-Low-High)- Southpaw Stance @ 90 seconds
Completing all 4 rounds is one full cycle. Perform up to 3 total cycles.
Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Combos Stack
Dumbbell Split Jump Switch to Hammer Curl @ 90 seconds
Dumbbell Squat to Rotational Press @ 90 seconds
Round 2: Shadow Boxing Combo
1-2-3 Combos (Jab-C...
- Each round lasts 3 minutes as prescribed below and there’s no break between rounds until the halfway mark
- Grab a big bath or beach towel and your bodyweight
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)
3-MINUTE ROUNDS
Minute 1: BSS Variation- Left Leg @ 50 seconds...
BODYWEIGHT BURNER COUNTDOWN INTERVALS
WOW January 2020 Week 1: https://tdbj.me/Jan2020wk1
Annual/Weekly Training Schedule: https://tdbj.me/Annual-Training-Schedule
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