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Adult Program: Focus: Tiger - full body Week 1: June 4 - 9


Day 1

Beginning Pukulan: 15 min

Seated 1 arm Zots Press
5-5-5-5-5

Notes: Rest 60-90 seconds between sets

Modifications: 

Video Demos:

Day 1

Open 3rd Phase: 15 min

Seated 1 arm Zots Press
5-5-5-5-5

Notes: Rest 60-90 seconds between sets

Modifications: 

 

Day 2

Open 3rd Phase: 15 min

5 Rounds for Time:
20 flutter kicks
45 sec plank
10 single-leg jump-overs

10 min time cap

Notes: Plank on hands. Plank has to be an accumulative 45 seconds. Can take breaks as needed. 

Modifications: Two leg jump-overs instead of 1. Tuck hold instead of plank hold

 

Day 2

Beginning Pukulan: 15 min

5 Rounds for Time:
20 flutter kicks
45 sec plank
10 single-leg jump-overs

10 min time cap

Notes: Plank on hands. Plank has to be an accumulative 45 seconds. Can take breaks as needed. 

Modifications: Two leg jump-overs instead of 1. Tuck hold instead of plank hold

Video Demos:

 

Day 3

Open 3rd Phase: 20 min

5 min work on weighted step-ups
Then
5 Rounds For Time:
10 Weighted step-ups
10 1-leg deadlifts
10 Kettlebell Swings

Time Cap: 10 min

Notes:  5 deadlifts on one leg then switch. Use same weight of KB for all movements

Modifications: Step-ups without weight

Day 3

Beginning Pukulan: 15 min

5 min work on weighted step-ups
Then
3 Rounds For Time:
10 Weighted step-ups
10 1-leg deadlifts
10 Kettlebell Swings

Time Cap: 10 min

Notes:  5 deadlifts on one leg then switch. Use same weight of KB for all movements

Modifications: Step-ups without weight

Video Demos: