Wednesday, June 7, 2017

"The King's Heart" Workout

Endurance is extremely important as a wrestler, even a Luchador. You need to be able to move around, jump, throw, strike (in a mixed context) and control your opponent. And you need to be able to do it for an extended period of time, just in case someone puts the timer on Infinity. This workout is designed to strengthen your cardiorespiratory system and build muscular endurance in the type of movements that you've built your strength up in the other King workouts!  

The King's Armor 
Let's get to it!

“The King’s Heart” Workout
  1. 3 Minutes Heavy Bag Work 
  2. 1 Minute Push-ups for Max Reps 
--3 Rounds, then
  1. 2 Minutes Sledgehammer Strikes 
  2. 1 Minute Waist Twists w/45# Plate for Max Reps 
--3 Rounds, then
  1. 1 Minute Back Squat @40% 1 RM for Max Reps 
  2. 1 Minute Pull-ups or Lat Pull-Downs @60% 1 RM for Max Reps 
--3 Rounds, then
  1. 800 Meter Run (Can also carry a Heavy Bag in a Bear Hug 400 Meters if available) 
  2. 1 Minute Walking Lunges for Max Reps
--3 Rounds

  • Wearing hand wraps for the heavy bag will help you not tear the skin on your hands.
  • Swing the sledgehammer at a tire. It's easier than smashing stakes into the ground repeatedly.
  • There's not really any rest programmed into this workout. You'll get a little rest moving in between stations, so just focus on slowing your breathing down after each exercise couplet.

That's all for today! Until next time, good luck and train hard!
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