Here are a few examples of workouts I’ve created that combine MMA-style conditioning drills with karate techniques. Take a look at each and let us know if they might be helpful to you. If you have suggestions, please share them with us!
This first workout had three five-minute rounds and lasted about 15 minutes. There was no rest between circuits; as you can see, the cardio was front-loaded and then followed by exercises that allow for active rest. (Clearly I need more practice with burpee pull-ups!)
I did the second circuit after a two-mile run. This is round four of four to show you that if I can do it, anybody can get through my training sessions!
The last example is the first set of four. It includes my very first attempt at ring dips, so please be gentle. (I got better at them as the workout progressed.) This workout was more for strength than for cardio, so I added a five-minute finisher on the heavy bag.