Workouts

Programs you can do tomorrow

Every workout comes with a goal, level, duration, equipment and a full exercise list. Filters are links – share the URL and the selection comes with it.

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Conditioning
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Level

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Beginner
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Competition

Duration

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≤ 20 min
21–40 min
> 40 min

Equipment

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boxing gloves
hand wraps
heavy bag
jump rope
kettlebell
timer

Discipline

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bjj
boxing
judo
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ConditioningIntermediate
Heavy Bag Intervals: 20 Minutes of Fight Conditioning
Five rounds on the heavy bag with clear instructions per round. Simulates the load of a fight – no partner, no excuses.
Duration
20 min
Equipment
heavy bag, boxing gloves, hand wraps, jump rope, timer
Frequency
2x per week

Programs you can do tomorrow

Heavy Bag Intervals: 20 Minutes of Fight Conditioning