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Maintain motivation and become stronger.

At home boxing, kickboxing, strength training, etc.

Gain the strength of a lifetime

FightCamp is not just a workout. Track your punch and improvement in real time. Select from the o n-demand workout library that continues to increase. Let's increase your motivation while receiving the guidance of a trainer.

Fitness that makes you crazy

Challenge all steps and find a workout that enhances motivation.

Training beyond the body

Improve concentration, relieve stress, and clear the spirit.

Challenge your limits

A proven boxing workout that enhances muscle strength and endurance.

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Fightcamp allows you all what you need to experience the best workout in your life:

Get a bag that you can be proud of

The only bag that is fixed no matter how violently driven. A FightCamp bag that pursues stability and durability allows you to train with your home gym without chasing your bag.

Track all movements and get a faster fit

Rea l-time tracking and punch goals boost you to unlock a new achievement. Compete with a challenge and measure your community and your growth.

Every time you workout, you will get a stronger body and sharp mind

FightCamp's boxing & kickboxing workout enhances both your body and mind. It is more varied than cycling or boat rowing and provides dynamic movements. Each session trains mental concentration and physical endurance.

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How to hit a sportium casino glate wall slot machine

1 wall walk, 3 deadlifts, and 5 toe-ups per minute

2 extra toe-ups per minute. Complete as many rounds as you can until you fail.

Scaling: Today's workout is a bit of a "beep test." The first rounds are deceptively simple, but each round gets more difficult. Deadlift with moderate resistance, and do 3 easy reps. Complete 1 wall walk and 3 deadlifts in under 20 seconds, leaving at least 40 seconds for the toe-to-bar. If the wall walk and deadlift take longer than you planned, reduce the range of motion for the wall walk and the resistance for the deadlift. Scale up the toe-to-bar without holding you back. In other words, if you can only stand on your toes 2-3 times in a row, switch to an exercise that lets you hold on to the bar longer and do bigger sets.

Intermediate Option: Every minute, do: 1 wall walk 3 deadlifts 5 knee-to-chest

Every minute, add 2 knee-to-chest reps. Complete as many reps as you can until you fail.

95 lbs в™‚ 135 lbs

Beginner Option: Complete per minute: 1 inch worms 3 deadlifts 5 hanging knee raises

Per minute, add 2 hanging knee raises. Complete as many as possible until failure.

55 lbs в™‚ 75 lbs

Coaching Cue: For toe-to-bar, press down on the pull-up bar and lean back. The closer your shoulders are to the bar, the easier it will be to get your toes on the bar.

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Thursday 241010

Rest Day

The article "Clean" in the July 2003 cros s-fit journal is featured as "King of All Exercise" and emphasizes its comprehensive fitness effects and ease of access compared to snatches. I am. Clean has 10 kinds of comprehensive physical abilities, such as cardiopulmonary endurance, muscle strength, power, flexibility, coordination, agility, agility, stamina, balance, and accuracy, and at the same time, powerful hip extension and complex movement. Improve the general athletic ability by coordinating. It is also a gateway to clean and jerk, which is very effective for lifting heavy luggage. By mastering the clean with appropriate techniques, athletes can enjoy these benefits and optimize performance in sports and functional tasks.

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Wednesday 241009

Time racks 1, 600 meters racks ground to overhead 40 times racks 1, 600 meters racks in ground to overhead 30 times racks 1, 600 meters racks in ground to overhead 20 times

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Scaling: Today's training is aware of grind. The load on the rack must be at least 15 to 20 reps from the ground to the overhead, and can keep moving in each rack. The rookie players move at a march pace and reduce the distance so that each rack is completed within 11 minutes. Experienced players will freely increase their pace.

Intermediate option: Same as RX'D.

Beginner Options: Beginner Options: Rack 800m 20 times, rack 800m 15 times, rack 800m 10 times.

10 pounds в™‚ 15 pounds

Signal coaching Why should I incorporate my location into the training?

Mental strength is an aspect that is often overlooked in training. It is not easy to get peace from true discomfort. However, wrapping gives the opportunity to develop the psychological and physical elements of our fitness by deeply digging into discomfort, developing guts, and being stronger on the other side.

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Tuesday 241008

5 rounds, each time: 400/500 meters low

3 minutes break.

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Scaling: Today's training is a lo w-powered sprint 5 times. The bargaining here is forbidden. From the start, step on the accelerator and enjoy a wild running. Adjust the distance as necessary so that one training ends within 2 minutes. Don't forget to be a sprint.

Intermediate option: Same as RX'D.

Beginner options: 5 rounds, timed each: 200/250 meter row

3 minutes break.

Coaching cue: To increase stroke rate, as you reach the end of the pull, quickly extend your arms, pull yourself forward with your feet, and return to the next stroke.

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Monday 241007

Tommy V Time: 21 thrusters 12 rope climbs 15 feet 15 thrusters 9 rope climbs 15 feet 9 thrusters 6 rope climbs 15 feet

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Today's hero workout is in memory of Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died on February 13, 2008, in a training accident in Arizona.

Scaling Today's hero workout is a classic combination of thrusters and pulling. Use light to moderate resistance on your thrusters and aim for the reps to be completed in no more than 3 sets. 27 total reps is no joke when it comes to rope climbing. If you are not building up a regular volume of rope climbing or pull-ups, you will need to adjust the total reps to suit your capabilities. Think rep counts like 9-6-3 or 6-4-2. If you are working on a prescribed volume, try to complete the first 12 reps in under 6 minutes. Intermediate Option: Time: 21 9 thrusters to 12 feet 15 6 thrusters to 12 feet 9 3 thrusters to 12 feet

65 lbs в™‚ 95 lbs

Beginner Option: 21 thrusters 9 pull-to-stands 15 thrusters 6 pull-to-stands 9 thrusters 3 pull-to-stands

45 lbs в™‚ 65 lbs

Coaching Cue: Reduce the number of pulls it takes to reach the top of the rope by bringing your knees to your elbows before standing up and reaching for the next pull.

Sunday 241006

Rest Day

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Find a gym near you View the CrossFit Map

Saturday 241005

Scaling: Today's workout is a pyrami d-style workout with some sel f-weighted barbells with moderate load. The management of power cleans in this workout should be very different from yesterday's squat snatch workout. Today, we will put a load so that you can combine a fast single with a touch & go rep. Drive to finish the power clean within 3 minutes. Regarding the GHD si t-up, if this operation is not performed regularly, the number of rep and motion range should be reduced.

Intermediate Options: Time: Double Under 50 times GHD abs 30 times to parallel 25 times Power Clean 30 times GHD ab s-Parallel 50 times double under 50 times

75 pounds в™‚ 115 pounds

Beginner Options: Time: Single Under 50 times Abdominal Muscle 25 times Power Clean 15 times Single under 50 Single Under 50 times

35 pounds в™‚ 45 pounds

Coaching signal: Relax the force of the quadriceps muscle while sitting on the GHD. Lie on your back with your knees bent, focus on your quadriceps, lower your heels, and reach out to the footpad to complete your situations. This is done with all rep.

Find a gym near you See the cros s-fit map

Find a gym near you View the CrossFit Map

241004 Friday

Sel f-weight в™‚ weight

Scaling Today's training is all of the weigh t-lifting stamina using heavy barbells. Adjust the load to maintain at least three reps per minute. I don't expect Touch and Go Rep. Instead, concentrate on performing singles and manage rest time between rep. The break between rep will be 5 to 20 seconds, and don't forget to breathe.

Intermediate Options: Do as much as possible in 10 minutes: Squat snatch

Sel f-weight 3/4 в™‚ own weight 3/4

Beginner Options: As much as possible in 10 minutes: Power snatch

1/2 в™‚'s own weight 1/2

Coaching queue: Don't go under the barbell. James Brown's quote: "To fall, you have to stand up."

241003 Thursday

Thursday 241003

Find a gym near you See the cros s-fit map

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Wednesday 241002

Scaling: Today's training is a long training based on endurance and stamina. The running distance remains the same, and the difficulty of hanging is increasing. The athlete who can handle the type of suspension but cannot handle the amount, should adjust the number of reps or more, and also adjust the load on the dumbbell according to their abilities. If a specific suspension is not possible due to this workout, scale up to a highly difficult variation based on the following proposal. Running is within 5 minutes. It takes the most time for weight suspension, but it will be completed within 5 minutes.

Correction draft kippings suspension-reducing the number of repans, jumping suspension strikes-reducing the number of rep, band suspension, ring low weight-reducing number of reps, reducing loads, band suspensions, ring rings

Intermediate Options: 800 meters run 20 times Kiping Suspended 800 meters 20 times Strict Suspension 800m run 20 times weight suspension

10 pounds в™‚ 15 pounds

Coaching signal: Just because the operation is severe does not need to be "slow".

Find a gym near you See the cros s-fit map

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241001 Tuesday

Scaling: Your goal for today's workout is to hang on to the kettlebell as long as possible. Load the kettlebell so that you can do at least 10 single arm swings each time you pick up the bell. Same goes for goblet squats. Work on bigger sets and don't put the kettlebell down even after you get to 10 reps. Aim to finish today's workout in under 10 minutes. Intermediate Options: 30-20-10 reps: Single Arm Russian Kettlebell Swing, Right Arm Single Arm Russian Kettlebell Swing, Left Arm Kettlebell Goblet Squats

35 lbs в™‚ 53 lbs

Beginner Options: 20-15-10 reps: Single Arm Russian Kettlebell Swing, Right Arm Single Arm Russian Kettlebell Swing, Left Arm Kettlebell Goblet Squats

18 lbs в™‚ 26 lbs

Coaching Cue: For the single arm Russian swing, lift your chest off the kettlebell and let gravity bring it back down between your legs.

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Monday 240930

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Do as many rounds and reps as possible in 12 minutes: 10 ring dips 20 box jumps over

Scaling Today's workout is a classic gymnastics combination. The kipping of the ring dips and the jumping of the box jumps over are more closely related than you might think. Get ready for this combination to be spicy. Increase the difficulty of each movement so that you can do at least 4 rounds.

Intermediate Option: Complete as many rounds and reps as possible in 12 minutes: 5 ring dips + 5 jumping ring dips 20 box jump overs

20" box в™‚ 24" box

Beginner Option: Complete as many rounds and reps as possible in 12 minutes: 5 foot-assisted ring dips 10 box step overs

20" box в™‚ 24" box

Coaching Cue: At the bottom of the ring dip, try to keep your legs somewhat straight. Then, to top the dip, quickly bring your knees to your chest and tuck the rings into your pocket.

20" box в™‚ 24" box

Sunday 240929

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Rest Day

Saturday 240928

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7 rounds 7 hang cleans 7 front squats 7 shoulder to overhead 7 bar facing burpees

Scaling: This is going to be hard! Your goal is to complete each set of barbell reps without breaking. Use the burpees as a breathing space. I recommend stepping back and up slowly so you can grab the barbell when you get back. Go easy on rounds 1-4 so you can go hard on the last 3 rounds. A good goal is to keep each round under 1:15-1:40. Elite athletes might be able to do it in under a minute.

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65 lbs в™‚ 95 lbs

Beginner Option: Time 7 rounds: 5 hang cleans 5 front squats 5 shoulder-to-overhead 5 bar-facing burpees

Beginner Option: 21 thrusters 9 pull-to-stands 15 thrusters 6 pull-to-stands 9 thrusters 3 pull-to-stands

Coaching Cue: For both front squats and shoulder-to-overhead, you want the barbell to be on your shoulders in a rack position. Raise your elbows to create a shelf and make it easier to maintain reps.

55 lbs в™‚ 75 lbs

Friday 240927

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Complete 15 minutes per minute: 1 min: 20 wall balls 2 min: 15 box jumps 3 min: 10 deadlifts 4 min: max ring muscle ups 5 min: rest

Post your total number of ring muscle ups in the comments.

Scaling: Rest at least 10-15 seconds every minute except the 4th minute. Rest early and often on ring muscle ups and pull ups. This will allow you to do more reps per minute and reduce the chance of ripping. 1 minute for strength builds and pull-ups is a long time, so plan your rest strategically - don't break down on the first round. Be consistent through 3 rounds.

Intermediate Option:

Complete 15 minutes of each: 1 minute: 15 wall balls 2 minutes: 15 box jumps 3 minutes: 10 deadlifts 4 minutes: max pull-ups 5 minutes: rest

14 lb medicine ball to 9 foot target, 55% of 1 rep max for deadlift, 20 inch box в™‚ 20 lb medicine ball to 10 foot target, 55% of 1 rep max for deadlift, 24 inch box

Beginner Options: 15 minutes of 1 minute intervals: 1 minute: 12 wall balls 2 minutes: 12 box step-ups 3 minutes: 10 deadlifts 4 minutes: max ring rowing 5 minutes: rest

Coaching Cue: With each ring muscle-up, lift your hips and pull the ring towards your sternum. This will help you get on top of the ring. Lift your hips and pull deep.

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Thursday 240926

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Rest Day

20" box, 14 lb weight vest в™‚24" box, 20 lb weight vest

Scaling: If you are sore or fatigued, today is a complete rest day. If not, today is a great day to focus on leg endurance. This will include a total of 1 mile of running and box step-ups with a weighted vest. Try to maintain 200m pace for all 8 sets, even when your legs get tired. Start box step-ups immediately and rest and recover between sets. The goal is consistency, with each set lasting no more than 3-5 seconds.

Intermediate Option: 8 rounds every 3 minutes: 12 200m sprints Bodyweight box step-ups Rest the remaining 3 minute intervals.

20" Box в™‚ 24" Box

Beginner Option: 8 rounds every 3 minutes: 10 100m sprints Bodyweight box step-ups Rest the remaining 3 minute intervals.

20 inch box в™‚24 inch box

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20 inch box в™‚24 inch box

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Annie with a Twist

After each round, do 3 snatches.

Enter your time and load in the comments.

Scaling: Relax in double under. If necessary, a doubl e-under set of 50 and 40 times will be planned, preventing shoulder fatigue and reducing your heart rate. When you stumble, relax and reset. To u-two Bar chooses the number of times that can be repeated with a break as soon as fatigue accumulates. Snatches are desirable to have a weight that can be touched and can do all three reps, but we recommend a single. Make a weight that can be used for power slots. Focus on smooth and efficient rep, and immediately return to jumping rope.

When the training is over, don't in a hurry to add weight to the barbell. Take a deep breath several times to recover, and start build while lowering your heart rate. Because you are tired from the previous training, each rep focus on moving your legs greatly. The goal is to end the first part in 10 minutes and to increase the weight for at least 5 minutes.

Intermediate Options: 15 minutes: 50-40-30-20-10 Reps: Double under abs * After each round, perform a snatch three times.

Do a heavy snatch in the rest of the time.

65 pounds в™‚ 95 pounds

Beginner Option: 21 thrusters 9 pull-to-stands 15 thrusters 6 pull-to-stands 9 thrusters 3 pull-to-stands

35 pounds в™‚ 45 pounds

Tuesday 240924

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Time: 1, 000 meters rowing up to 15 feet rope climb 5 times strictly handstand 50 times rope climbing up to 15 feet 5 times 1, 000 meters rowing

Scaling: This training cannot be won in the first row. Ride hard, but at a reasonable pace. When climbing rope, you concentrate on setting your feet, and your arms are strictly upset and preserved for pus h-ups. In the case of pus h-ups, focus on keeping the middle line firmly. The goal is to do a set in the number of breakdowns/ red lines, and take a short break with a small set. When you return to the roller, put out the power you can and finish it hard.

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Beginner Options: Time: 750m rowing 3 Purtu stand 30 hand release pus h-up 3 Purtu stand 750 meters rowing

Coaching cues: In strict handstand pushups, focus on lowering your head in front of your fingertips. As soon as your head touches the floor, push your body out and move your head through your arms.

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Monday 240923

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2 minutes DT1 round: 12 deadlifts 9 hang power cleans 6 shoulder to overhead Use the remaining time to max out your calories on the Echo Bike.

Post your total calories on the bike in the comments.

Scaling: Today's workout is an adaptation of the Hero Workout DT. Your goal is to complete the DT in under 1 minute 10 seconds. Once on the bike, go as hard as you can, knowing that you will have a 1 minute break. Your total calories on the bike for all 5 rounds will be your score. Use a barbell weight that allows you to do 6 reps from shoulder to head without missing a round. If splitting deadlifts and cleans, we recommend a 6-5-1 deadlift. For hang power cleans, we recommend 7 reps and 2 reps so that you can go straight into a shoulder to overhead after the last rep of the hang clean.

Intermediate Option: Complete in 2 minutes: DT1 round: 12 deadlifts 9 hang power cleans 6 shoulder to overheads Use the remaining time to maximize calories on the Echo Bike.

Rest 1 minute between rounds. Complete 5 rounds total.

95 lbs в™‚ 135 lbs

Coaching Cue: If you lose your hook grip during the Hang Power Clean, try dropping the barbell off your shoulders before returning to the hang position. Think of it like a push press. Once the barbell leaves your shoulders, re-establish the hook grip and move on to the next rep.

Sunday 240922

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Rest Day

Saturday 240921

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3 Devil Presses in 4 minutes 12/15 Echo Bike Calories 3 Devil Presses

Rest 1 minute between each cycle. Complete 5 cycles in total. Pick up where you left off after each round and score the total number of rounds and reps for all 5 cycles.

35 lb dumbbells в™‚ 50 lb dumbbells

Post your rounds and reps in the comments.

Scaling: Today's workout will be 20 minutes total, with a 1 minute break every 4 minutes. The breaks will fly by. Instead of pacing in 4 minute increments, I recommend pacing the entire 20 minute workout. Pick up where you left off for each round. If you complete 2 rounds + 5 air squats in round 1, then in round 2, you will complete the air squats and start the round over again. Your goal is to complete each round in under 2 minutes. Your total number of rounds and reps for all 5 cycles will score you.

Intermediate Option: Complete in 4 minutes: 3 Devil Presses 9/12 Echo Bike Calories 3 Devil Presses

In the remaining time, complete as many of the following exercises as possible: 3 Strict Pull-Ups 5 Push-Ups 7 Air Squats

Rest 1 minute between each cycle. Complete 5 cycles total. Pick up where you left off in each round and score the total number of rounds and reps for the 5 cycles.

25 lb dumbbells в™‚ 45 lb dumbbells

Post your rounds and reps in the comments.

In the remaining time, complete as many rounds and reps as possible for the following exercises: 3 Ring Rows 5 Hand Push-Ups 7 Air Squats

Rest 1 minute between each cycle. Complete 5 cycles total. You start each round where you left off, and your score is the total number of rounds and reps for all 5 cycles.

20 lb dumbbells в™‚ 35 lb dumbbells

Post your rounds and reps in the comments.

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Friday 240920

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Time: 50 double unders 40 wall ball shots 30 box jumps over 20 ground to overhead 20 burpee pull-ups 30 ground to overhead 40 box jumps over 50 wall ball shots 50 double unders

Featured article: Balance is good

Rest Day

Scaling: If you are feeling sore or fatigued, today can be a complete rest day. If you want to move, tackle this workout at 70-75% effort. Focus on choosing a comfortable row and run pace that you can maintain throughout the entire workout. For the farmer's carry, choose a kettlebell weight that you can unbroken. Aim for under 25 minutes.

Intermediate Options: Rest Day

250m Row 100m Farmer's Carry 200m Run 500m Row 100m Farmer's Carry 400m Run 750m Row 100m Farmer's Carry 600m Run 1, 000m Row 100m Farmer's Carry 800m Run

35lb Kettlebell в™‚ 53lb Kettlebell

Beginner Options: Rest Day

Time: 200m Row 100m Farmer's Carry 100m Run 400m Row 100m Farmer's Carry 200m Run 600m Row 100m Farmer's Carry 300 Meter Run 800 Meter Row 100 Meter Farmer's Carry 400 Meter Run

250m Row 100m Farmer's Carry 200m Run 500m Row 100m Farmer's Carry 400m Run 750m Row 100m Farmer's Carry 600m Run 1, 000m Row 100m Farmer's Carry 800m Run

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