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I have managed to locate a good heavy bag in my temp gym and was wondering if anyone knew of any good MetCon workouts I could do. I have done the Friday Fight Night one from BrandX before which is good but doesn't nake too much use of the bag or for kicks etc.
Was wondering if anyone had any ideas.
Can make some up myself but was wondering if anyone had any kick ass WOD's i could try?
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Heavy bag WOD's any martial arts guys?
#1
FK Pimp 
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Posted 18 February 2008 - 10:11 AM
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
MultiQuote
#2
Chet
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Posted 19 February 2008 - 08:08 AM
Hi mate,
Are you after workout with specific detail about what bag work to do?
Or just workouts that include "bag work"?
Are you after workout with specific detail about what bag work to do?
Or just workouts that include "bag work"?
Member of Team BodiTronics: Sponsored By BodiTronics and BodiPro
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http://www.boditronics.co.uk
#3
FK Pimp
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Posted 19 February 2008 - 08:53 AM
any and all.
Never used a bag before so any pointers on that would be good.
Not seen any punching and kicking CF WOD's so any ideas around that would be good.
Never used a bag before so any pointers on that would be good.
Not seen any punching and kicking CF WOD's so any ideas around that would be good.
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#4
Matt M
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Posted 19 February 2008 - 10:57 AM
I've thought about getting a heavy bag but then I wouldn't really know what to do with it. Obviously hitting it is really the whole point, but unless you've had boxing training there's no real way you know if you're doing it right.
#5
Chet
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Posted 19 February 2008 - 01:27 PM
Chris, you looked at rossboxing.com??
There are a few things that might interest you on rosstraining.com, and a load more on rossboxing.com...
There are a few things that might interest you on rosstraining.com, and a load more on rossboxing.com...
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#6
Chet
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Posted 27 February 2008 - 12:53 AM
Any joy with this Chris?
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#7
FK Pimp
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Posted 27 February 2008 - 05:13 PM
sorry matey - thanks for the ping - i haven't had a chance recently. Will try and have a look now.
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#8
Mark
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Posted 07 March 2008 - 03:24 PM
Chris, I do Tabata protocol work on the heavy bag.... 12 min: 20sec work 10sec rest... Works well.
Mark
Crossfitderby
Mark
Crossfitderby
"The idiots are self regarding consumer slaves oblivious to the paradox of their uniform individuality. They sculpt their hair to casual perfection, they wear their waistbands below their balls. They babble into hand-held twit machines about that cool e-mail of the woman being bummed by a wolf. Their cool friend made it. He's an idiot too. Welcome to the age of stupidity, hail the rise of the idiots!"
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
#9
FK Pimp
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Posted 07 March 2008 - 04:18 PM
cheers Mark
Will have to try that out - although now not at the gym with the heavy bag (back home).
thanks tho'.
Will have to try that out - although now not at the gym with the heavy bag (back home).
thanks tho'.
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#10
sam
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Posted 18 April 2008 - 11:34 AM
if you've never had any MA training, and never hit a bag before, I wouldn't advise using it for an intense workout. If you're not striking the bag with correct form you can easily damage your wrists, ankles, fingers, toes, or balls (those swinging bags are dangerous!! 
)
Treat bag work, and the exercises involved (all the different punches and kicks), as you would any other exercise - make sure you have the form down before you start trying to push yourself with it.
Sorry to knock your ideas down but hope that helped
)Treat bag work, and the exercises involved (all the different punches and kicks), as you would any other exercise - make sure you have the form down before you start trying to push yourself with it.
Sorry to knock your ideas down but hope that helped
#12
Mark
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Posted 18 April 2008 - 12:29 PM
Alright Sam, good and fair point, however I have been doing Boxing and Martial sports/training for 29years and through that time I have never seen anyone injured through training for met-con/fitness on a heavy bag, the injuries that i have seen sustained have always come from the trained individual, due to the fact that they keep going for the bigger shot!
Most people, male/female don't hit hard enough during a bag session for them to do any damage, and I'm also sure that the people on here are well aware of the chance of injury.
Everything we do has the chance of injuring us, bag work is no different.
Most people, male/female don't hit hard enough during a bag session for them to do any damage, and I'm also sure that the people on here are well aware of the chance of injury.
Everything we do has the chance of injuring us, bag work is no different.
"The idiots are self regarding consumer slaves oblivious to the paradox of their uniform individuality. They sculpt their hair to casual perfection, they wear their waistbands below their balls. They babble into hand-held twit machines about that cool e-mail of the woman being bummed by a wolf. Their cool friend made it. He's an idiot too. Welcome to the age of stupidity, hail the rise of the idiots!"
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
#13
Mister C
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Posted 18 April 2008 - 05:55 PM
Chris, try Ross "Enemait's Sweet 16:"
4 mins Tabata bag punching
4 mins Tabata Squats
4 mins Tabata bag punching
4 mins pushups
4 mins Tabata bag punching
4 mins Tabata Squats
4 mins Tabata bag punching
4 mins pushups
Maximise your training and minimise the bullshit.
#14
Mark
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Posted 18 April 2008 - 10:07 PM
Mister C, on Apr 18 2008, 06:55 PM, said:
Chris, try Ross "Enemait's Sweet 16:"
4 mins Tabata bag punching
4 mins Tabata Squats
4 mins Tabata bag punching
4 mins pushups
4 mins Tabata bag punching
4 mins Tabata Squats
4 mins Tabata bag punching
4 mins pushups
Like that mate will give this a go, nice1
"The idiots are self regarding consumer slaves oblivious to the paradox of their uniform individuality. They sculpt their hair to casual perfection, they wear their waistbands below their balls. They babble into hand-held twit machines about that cool e-mail of the woman being bummed by a wolf. Their cool friend made it. He's an idiot too. Welcome to the age of stupidity, hail the rise of the idiots!"
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
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