BRAIN WAVE MMA Group

🥵 WORKOUT WEDNESDAY WITH A TWIST: 5 Rounds, 2-3 Minutes Each. Exercises in between rounds. NO BREAKS!!!

Round 1: B1-B4

Round 2: K1-K4

Round 3: K1-K2 + Reload Teep

Round 4: K3-K4 + Reload Teep

This full-body muscle endurance workout is meant to get your tired and still in the fight in those later rounds. Run this like a circuit for the lifting portion. Do each exercise right behind the other with no rest. I ran it with no rest between rounds also. I start my first 2 rounds with lighter (warm-up) weight and the last 3 rounds with medium (working) weight. Run the bag portion 5x3:00 rounds with a 1:00 break in between rounds. 2 rounds with volume where you just strike non-stop, 2 rounds with head movement and speed being the focus and the last round is all volume power strikes. NOW GET YO' ASS UP AND LET'S GO TRAIN!

Same combo with 2 different ways to step back. Try both and see which one you like more. Practice that one more than the other and always practice both sides. Make your own combo once you get comfortable and post what you came up with, so we can all grow.🧟‍♂️

Don't just use the long guard to create distance, use it to control your opponent. 🤷🏽‍♂️Any questions?