Strength & Conditioning - John Hackleman: Week 1, Day 3

John Hackleman


Los Vegas, Nevada, United States

CrossFit, Martial Arts, Boxing, Strength and Conditioning

We are in our first of three weeks of programming from featured coach John Hackleman's The Pit. This curriculum is a unique combination of strength, conditioning, and martial arts training - based on Hawaiian Kempo and CrossFit. Four new workouts are posted each week, starting on Monday, and can be done on any day you have available.


To learn more about John, read our feature interview:

Part 1: Origins of The Pit

Part 2: Lifelong Student



"Pit 11"

21 - 15 - 9 reps of:
Pit 4 Punches & Sprawls
Head Kicks
Pit Bag Slams
Sledgehammer Strikes (to a tire)
Box Jumps (20")


First round is 21 reps of each movement, then 15 reps, then 9. As in - 21 Pit 4 punches & sprawls, 21 head kicks, 21 bag slams, etc. Once you have worked through the list doing 21 reps of each, go back to the beginning and do 15 reps of each, then 9 of each.


Post total time to comments below.

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