Knocked the #$%! Out!
Duration:
45 minutes 
While previous WOWs have focused on punching power, this one takes on a more difficult task, training up KO power. Punching power, and KO power, comes from rotational speed. Training the spine, core, hips, feet, shoulder flexibility and hamstrings will increase rotational power, explosive ability, and explosive strength. So guys let's finish fights...don't trust the judges. You saw what happened to BJ and Shogun!
Exercises:
Two Foot Toe Raises
Exercises:
Double Leg Squats on Instability Disks
Exercises:
Pivots on Instability Disks
Exercises:
Super Swimmer
Exercises:
Back Builder
Exercises:
Bell Raises
Exercises:
Bridge Pops
Exercises:
Hip Twist
Exercises:
Hurler
Exercises:
Two Legged Jumps
Exercises:
Heavy Rope Procedure:
Try and to explode through the entire workout. Go as hard as you can while maintaining proper form. This workout is extremely challenging and a bit long so take a short break before attempting the bell raises. Place the balls of your feet on a wall or a door behind you when performing keep your legs together, tighten up your glute and core, and keep your spine aligned.
Pre-Assessment:
Have a partner measure your punching power and speed on the pads. If you can, film the test so you can compare it later.
Post-Assessment:
After two weeks, reassess your punching power and speed with the same partner. You should see, feel and hear a difference in pace and power.
Focus:
Balance
Exceptional Core Strength
Explosive Strength
Speed Strength
Starting Strength
Required Equipment:
Exercise Ball
Instability Disks
Hand Bells
Balancing Poles
Miscellaneous
