Why sport-specific conditioning
Running 10 km won't prepare you for 3 explosive rounds. Striking demands repeated power with short recoveries.
The 5-round circuit
- Round 1 — Jump rope, 3 min
- Round 2 — Bag: continuous combinations, high pace
- Round 3 — Burpees + knee strikes on the bag
- Round 4 — In-place sprints + alternating low kicks
- Round 5 — Dynamic plank + shadow boxing
45s recovery between rounds. Use the Blueprint interactive timer to manage sound and cadence.
Disclaimer: always warm up for 10 minutes. Stop if you feel dizzy or in pain.