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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 03-02-2006, 03:37 PM   #1
Neal Winkler
Member Neal Winkler is offline
Join Date: Aug 2005
Location: Shiloh  Il
Posts: 613
Anyone ever tried to do MMA based WOD's, besides "Fight Gone Bad?"

Here's a couple I just made up. Anymore ideas?

2 rounds for time:
30 Thrusters
Punch and kick heavy bag as fast and hard as you can for 1 min
Run 400m
30 Double leg wrestling dummy
30 Pullups

3 rounds for Time:
25 Hang Clean
Ground n' Pound Wrestling dummy or heavy bag for 1 min (knees, elbows, punches, transition from mount to side mount, as hard and fast as you can)
25 Pull-up
25 Push Press
Punch heavy bag as hard and fast as you can for 1 min

Also do some circuits where you do live grappling or striking after fatiguing yourself with pullups, thrusters, hang cleans ect.
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Old 03-02-2006, 11:05 PM   #2
Sean Guerrant
Departed Sean Guerrant is offline
Join Date: Jan 1970
Posts: 128
Neal, I've been giving this a lot of thought. before doing CF, some guys I fight with used to do one minute stations of speed bag, heavy bag, jump rope, guy rolling on ground with heavy bag, and maybe another exercise (crunches or flutter kicks). Everyone swtches and goes through each station, maybe one or two rounds (then we fight).

I'm thinking about now starting out with a CFWU, then easy, controlled grappling of maybe 10 mins for technique. Brief rest. Then do rounds of one minute, NHB, with one minute rest, maybe five rounds. I think it's important to keep intensity up when fighting (for a number of reasons) and the one minute "sprint" will avoid the "stalling" that can happen when you know you're going long.
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Old 03-03-2006, 06:25 AM   #3
Anthony Bainbridge
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Location: Fredericton  New Brunswick
Posts: 3,886
I've used the concept of rounds + 1 minute rest while doing GPP, but no use of the heavy bag. Something like, drag sled 3 minutes, turkish getups 3 minutes, farmers walk 3 minutes, etc.

I'll be coming back to this thread for ideas once our group gets off its ***!
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Old 03-13-2006, 08:22 AM   #4
Michael Ernest Estrada
Member Michael Ernest Estrada is offline
Join Date: Dec 2005
Location: Camden  Delaware
Posts: 56
Hello fellow MMA and jiu-jitsu fighters. I took a little out of your post and designed my WOD.
4 rounds
15 D.B. thruster 25lbs
15 single leg takedowns
20 push ups
15 hang cleans
heavybag for 1 min
ground and pound floor bag for 1 min
jump rope for 1 min
4 rounds of this
then 30 min of Jiu-jitsu. Boys i am spend and my hands are shaking while i type this.
Maguilla Brazilian jiu-jitsu
purple belt and 49 years old,LOL.
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Old 03-13-2006, 01:50 PM   #5
Jacob Tsypkin
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Join Date: Sep 2005
Location: Monterey  CA
Posts: 311
Saw a couple of guys at CrossFit Santa Cruz doing this the other day, getting ready for the Pan Am's in April.

2 rounds of:
1 minute Wall Ball (20 lbs)
1 minute Slam ball (20 lbs)
1 minute grappling

Followed by "Fran"

Then two more rounds of the first series

They also worked on some dumbbell thrusters, I think by the minute. Looked killer.
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