Krav Maga Workouts

Top 5 Krav Maga Workouts

Krav Maga is a fully functional self-defense system used for hand-to-hand combat training in the military and by many police and security professionals worldwide. To defend yourself effectively, it’s important to develop a base level of strength, stamina, and endurance. Here are some of our favorite workouts that Krav Maga practitioners can do from home.

1. Krav WOD “Morph”

For time:

• 100 kicks
• 100 pull-ups
• 200 push-ups
• 300 squats
• 100 kicks

This workout is inspired by a classic CrossFit routine that covers all the basics. If you can’t complete the full workout, scale it down; for example, you can do a 50/100/150 split.

Score: Time taken to complete all reps.

2. Quick Krav Maga WOD

For time:

• 21-15-9 reps of:
  • 4 punch and sprawl
  • Ring dips
  • Push-ups

This workout focuses on upper body strength. Time yourself and aim to beat your previous time while maintaining strict form.

3. Krav Workout Number 3

EMOM (Every Minute on the Minute) for 30 min:

• 5 pull-ups
• 10 push-ups
• 10 right roundhouse kicks
• 10 left roundhouse kicks

This bodyweight workout requires you to repeat the circuit every minute. If you can’t keep up, track how many circuits you can complete in 30 minutes.

Score: Time taken to complete all reps.

4. Sandbag Workout

For time:

• 100 clean and press with a 20kg sandbag (from the floor to a full press). This is a simple but great full-body workout, especially if you’re short on time! Drop the bag each minute and hit the heavy bag with 10 hard hooks.

5. Krav WOD

AMRAP (As Many Rounds As Possible) for 20 minutes:

• 5 push-ups
• 10 squats
• 15 pull-ups
• 20 sprawls

This workout measures your endurance. Complete as many rounds as possible in 20 minutes. If you struggle with pull-ups, use an assistance band or substitute with kettlebell towel rows.

Score: Number of reps completed.