Krav Maga Workouts
Top 10 Krav Maga Workouts
Here at the Krav Maga Bristol Titans we understand that to be a fully functional fighter you will also need a base level of strength, stamina and endurance. Here are some of the Krav Maga workouts that we recommend students use at home.
1. Hero WOD Murph
For time:
1 mile Run (1.6 km)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
This is a great workout from Crossfit which covers all the basics. If you can’t do the full workout then you can scale it down, for example instead of a 100/200/300 split you can do a 50/100/150 split.
Score: time it took you to complete all the reps.
2. Quick Krav Maga WOD
For time:
21-15-9 reps of:
Burpees
Ring dips
Push-ups
There is a solid focus on upper body strength in this workout. Time yourself and then next time try to beat that time whilst keeping to strict form.
3. Chelsea
EMOM for 30 min:
5 Pull-ups
10 Push-ups
15 Squats
This is a tough workout which sees you repeating the circuit every minute on the minute. If you can’t keep up then just see how many circuits you can do in 30 minutes of pull-ups, push-ups and squats.
Score: time it took you to complete all the reps.
4. Sandbag Workout
For time:
100 clean and press with a 20kg sandbag. From the floor to a full press, this is a simple but great full body workout especially if you are stuck for time!
5. Krav WOD
AMRAP for 20 minutes:
5 Pushups
10 Squats
15 Pull-ups
Pushups, pull-ups and squats are the measure of this workout. Do as many rounds in 20 minutes as you can. If you struggle with pull ups you can use an assistance band to help you or you can use a kettlebell and do some towel rows.
Score: Number of reps completed.
6. Beast WOD
For time:
150 Jump Squats
Surprisingly simple and surprisingly tough. Squat to depth then jump up so your feet leave the ground by a few inches. 150 as fast as you can, this is a really great go-to workout for when you are pushed for time and need to get something in for the day.
7. Tabata Something Else
Complete all 32 intervals:
Tabata Pull-up
Tabata Push-up
Tabata Sit-up
Tabata Air-Squat
Tabata Something Else is a great Crossfit workout which anyone can do. Twenty seconds of work, ten seconds of rest: 8 rounds for each exercise. All together, the workout has 32 intervals of 20 second work. If you can’t perform pull-ups and push-ups yet, do kettlebell towel rows and box push-ups instead.
Score: a sum up of reps done within 32 intervals.
8. Empty Stomach WOD
Do this one on an empty stomach!
For time:
- 5 Dive Bombers
- 10 mountain climbers
- 5 burpees
x 7 sets
9. The Mile
For time:
Run one mile for time. Record your time, and next time you have to beat it. If you don’t beat it add half a mile. Repeat until you’re fast.
10. Burpee Rows
You have a 20 minute time frame to do:
100 burpees
row for max distance
Start with 100 burpees. When you finish the last rep of 100 burpees, jump on the rower and row as far as you can until 20 minutes are over. Great for mental stamina too!