1. Pushups – Must complete 20 within 1 minute, from toes, all the way to the ground. If you have achieved 20 you must continue to do this drill until the minute is over.
2. Bridge – Hold for 1 minute with a flat back and feet together. No stopping and starting.
3. Kickouts With Thai pads – 2 x 2 minutes, using correct technique i.e. guard up, spinning on front foot etc. A 30 second break will be given between rounds.
4. Push Kicks – 10 in total without dropping your guard. Must be able to push kick above waist height with heel. Must complete at least 7/10 correctly.
5. Punch Combos – 5 x 4 hit combos. No dropping hands/guard between punches and correct technique must be used i.e. elbow up when doing a hook etc. This will be repeated twice, once with speed and once with power
6. Burpee to Star Jump – 1 minute to complete 20. If this target is reached before the minute is up, you must continue to do this drill until the minute is over.
7. Skipping – 2 x 2 minute interval rounds.15 seconds with knees up, 15 seconds normal skipping. A 30 second break will be given between rounds.
8. Change Drill – 2 x 2 minute rounds with a 30 second rest. You must maintain a high intensity, using correct technique for all punches, kicks and knees. When not on the bag, you must stand in fight stance preparing for your turn when instructed to do so.
- LEVEL 2 - RED FLAME YELLOW TIP
Pushups – Must complete 30 within 1 minute, from toes, all the way to the ground. If you have achieved 30 you must continue to do this drill until the minute is over.
Burpee to Star Jump – 1 minute to complete 25. If this target is reached before the minute is up, you must continue to do this drill until the minute is over.
1.5 kilometre run in under ten minutes at the end of the grading session.
