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Dan

(dancohen)
Male
New Zealand

My Favourite Programs

BRING ON ROUND 3!

as always I'm am aware that you do not have equipment but for this one you will need a little but feel free to improvise

WARM UP
run ots 30 sec
10 push ups
run ots 25 sec
15 push ups
run ots 20 sec
20 pus ups
jumping jacks 30 sec
10 squat jumps
jumping jacks 25 sec
15 squat jumps
jumping jacks 20 sec
20 squat jumps
side plank 1 min each side
12 back raise
side plank 1 min each side
12 super mans each side
mountain climbers 3 min (do not stick your ass in the air)

The WORK OUT
You will need: a heavy sand bag or huge tyre or any thing heavy you can flip even a heavy punch bag.
ROUND 1.
20 burpee's followed by 20 flips of your heavy object x5 min
ROUND 2.
x40 tuck jumps
x40 plyometric lunges (in total)
x40 clap push ups
x40 chin ups(try and complete but its ok to rest then continue)
x40 V-sit ups
then rest for 1 min (no longer)
ROUND 3.
single arm shoulder press female 10kg male 20kg dumbbell
1 min each arm
single arm triceps extension same weight
1 min each arm (hard)
x3 min heavy object flips (push your cardio)
then rest for 1 min (no longer)
ROUND 4.
hang from chin up bar 1 min
no rest
15 chin ups
rest 45 sec
hang from chin up bar 30 sec
no rest
10 chin ups
hang from chin up bar
20 sec
no rest
5 chin ups
hang from chin up bar 10 sec
no rest
5 chin up
rest
STRETCH

congratulations.

good luck team. do it 2 -5 times then report back.

be safe

vaux

Messages

Showing 1 to 11 of 1588

Roman Antonio

hi, my name is roman,i from campeche mexico i'm intructor of martial arts (kickboxing, jeet kuen do , limalama).i see your videos are amazing, work hard. excuse my english i'm bad jaja.
i wish to be intructor of body combat.

19 Nov 2009 08:02

Rodrigo	what do you think about crossfit?
	17 Nov 2009 07:56

paul	hey dan thanks for the add on here too :) so looking forward to combat 42 if 41 was anything to go by we are in for a treat!!!!!! paul
	17 Nov 2009 12:10

François	Hey Dan, How's like in Down Under? The Muay Thai in BC 42 is an excellent choice And BC 41 is awsome also. Keep up the great work. A fitness fanantic from Paris François.
	09 Nov 2009 06:47

Angela	Hey Dan, hope you're well! I've just been to our Melbourne workshop and all I can say is WOW, Excalibur 2000 is amazing! It truly is one of the muay thai tracks that I will bring back again and again, can't wait to teach it in a couple of weeks time when we launch. Take care Ange :D
	08 Nov 2009 06:32

Michele	Hey dan =) im michele from germany and i just want say..you and rachel are so great ;-) and i love all your combat releases
	06 Nov 2009 11:10

Rick	Holy Crap!! What a great workout! I did it this morning. I didn't have a tire, or a sand bag; so I used a heavy plate (it didn't have all the benfits) I will admit my legs were shaky. I may make a sand bag and leave it at my gy, Anyway, thanks for the workout and come back to Tampa
	04 Nov 2009 05:52

Matthew	Hey Dan my names Matt im from Newport in South Wales not long passed my pump course and doing my combat training end of this month. Have to say after doing a few classes cant wait to get teaching this module you guys really look like your enjoying it! Anyways peace out bruv keep those crazy tasters coming haha :)
	03 Nov 2009 02:42

Dootsy

Hey Dan. Great to meet you at the filming last night, as ever a great performance, I enjoyed being able to take part in the filming class. Hope to see you in the UK sometime soon

-Ali