I'm testing for a brown belt in Wing Chun in Feb and as part of my test I have to do three 3 minute rounds. I've been working on my cardio by doing the Insanity Workout but I was wondering if anyone else have a training plan to help with my cardio.
1st round is Wing Chun fist striking round with 300 punches in 3 minutes. 2nd round is the Muay Thai round with 60 kicks and 40 knees against an opponent in 3 minutes. Final round is the jiu jitsu round with three escapes from side, mount, and back control positions.
I don't have anything better than Insanity, but you could try jumping rope to supplement. I'll do something like:
jump regular, 60 seconds
15 second rest
left foot, 60 seconds
right foot, 60 seconds
alternate regular and crunch jumps (basically bring my knees into my chest), 30 seconds
all crunch jumps, 30 seconds
regular, 60 seconds
It's amazing how quickly jumping rope gets your heart rate up.
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