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A Warrior Conditioning Challenge: Bodylocks/Rough & Tumble/Sit-Outs by Mark Hatmaker


This brief burner will allow you to groove old-school strong, three modes of striking, and two rounds of hot and heavy ground movement.

Part 1

Grab your heaviest sandbag, heavy bag, throwing dummy.

·         Body lock it and take it for a 50 yard carry.

·         Do not put it on your shoulder, you must remain in body lock grip while walking.

·         Rest 30 seconds. [In your rest, be thankful that you are merely working out/training and not hefting heavy loads morning noon and night via life and death necessity.

·         Repeat x’s 10

Part 2

Use a 3-minute round/1-minute rest protocol on the next 5 rounds.

·         Round 1: Bang the bag H-A-R-D wearing 16 oz. gloves. Power-Power-Power!

·         Round 2: Continuous Sit-Out & Turn-In Drill with Partner or Solo. [Do not stop!]

·         Round 3: Bang the bag wearing work gloves, or driving gloves. No bag gloves. No wraps. Aim for speed, precision, and tempering unprotected power.

·         Round 4: Continuous Sit-Out & Turn-Out Drill with Partner or Solo. [Do not stop!]

·         Round 5: Back on the bag. Lose all gloves, every closed hand strike you can conjure that DOES NOT involve using the surface of the fist.



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