The Frank Dux

Like Bloodsport’s Frank Dux, this workout looks like a nice guy on the outside, but is a real tough son of a gun on the inside. Power through all three rounds at full steam ahead and you’re ready to take on the Kumite!

  • Level: Green Belt
  • Focus: Strength, Speed, Resilience
Round 1 Round 2 Round 3
15 Pullups 15 Pullups 15 Pullups
20 Burpees 20 Burpees 20 Burpees
50 Situps 50 Situps 50 Situps
15 Pushups 15 Pushups 15 Pushups
20 Burpees 20 Burpees 20 Burpees
2x 30m Shuttle Run 2x 30m Shuttle Run 2x 30m Shuttle Run
REST: Take 20 deep breaths REST: Take 20 deep breaths

Try it out and post your feedback!

The Ethan Hunt

While this workout is most certainly not a Mission: Impossible, you need to be smart in your approach. Go all out on the 1500m and you will be forced to slow down on the Mountain Climbers and Burpees, but if you are too slow on the run, you can’t make up for the lost time down the road anymore.

  • Level: Green Belt
  • Main Focus: Endurance
1500m Run
50 Mountain Climbers
50 Burpees
50 Situps
50 Squats
100 Switch Kicks

Give it a try and post your time and comments!