Coach Tran - Zen Circuit 1

This is a simple circuit that will help me build my GPP (work capacity) for boxing. In the future, I will post up how this circuit will get more complex.

1. Kip pull ups
(This is an old clip, but my present kips have really improved. Notice how my elbows were not locked out on the bottom. I was worry about unpacking my shoulders. In my opinion, my technique here was a 7 out of 10, 10 being perfect.)

2. Front single leg squats holding 10lb clubell
(Being able to perform pistols (Single Leg Squat) is one the foundational exercises for athleticism...)

3. Torque Athletics Rings Dips
(I love the thickness of these rings. I have found it to be superior for grip strength and doing dips on the rings means better shoulder stability. Noticed the rotations of my elbows in my technique. This is the same circles found in Intu-flow (Rmax's Joint Mobility Program).

4. Clubbell Single Iron Cross (10lb clubbell)
(Since I am boxing, I want to make sure my shoulders will have structural support for my punches.)

5. seated leg hops
(Reactive speed/strength is key in fighting. I love this movement because it challenges me to be quick and keep my core balance.)

Thank you for watching this clip. It is my first video clip of my own training. Many thanks and blessings to my mentor and coach, Scott Sonnon and the RMAX tribe. Also much gratitude for those who call me their coach.

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Coach Tran
Certified CST Coach
New York City

Category:

Howto & Style

Tags:

• RMAX
• clubbells
• health
• fitness
• CST
• Rings
• Body
• Weight
• Exercises

[Fit2Flow]

Iwas.. This is is an old very old clip. Trust me that my kips are much better today. Thanks for your feedback.

[iwasbornspecial]

you didn't lock your arms out on the bottom of the kips. you also didn't get full ROM on your ring dips. keep stop trying tho, real inner strength is not gained overnight!

[Fit2Flow]

This was clip was two years ago. I think My technique has improve since then. Thanks for the feedback

[Fit2Flow]

Bill,

This clip is old. The kip pull ups in not linear pull up. At this time I tried to whip myself up. Thanks for watching this old clip.

[billmike3]

why is he shaking so much? i didnt think you were suppose to do that

[pirolak47]

Nice circuit. But if that was the only cage in the gym you'd drive me crazy hogging it just to do ring dips.

[SeanFlanagan]

Very cool!