Workout of the Day 20/03/2012

This is the type of circuit I like to incorporate in to my fighters scheduele once or twice a week. They are EXTREMELY challenging and intense and require a full effort. This type of circuit works strength, speed, explosiveness and endurance. All 'all round' workout...

Complete five rounds of this circuit with minimal rest between rounds:

• Rope Climbs (2-5 Ascents)
• Box Jumps x10
• Depth Clap Press-ups** x10
• Chin-ups x5-10

*After five rounds, complete 100 Medicine Ball Slams

**For this exercise, you need to be in a Press-up position; slightly closer grip than normal with a box to the left of your left arm and right to your right. Lower your chest to the floor and push yourself off the ground with your hands landing on the boxes. Push up from the boxes and land on the ground in the orginal Press-up position. This is two reps.