Krav Maga Workouts: 10 Brutal Home Drills for Real-World Self-Defence
Whether you’re training at Krav Maga classes in Bristol or looking to improve your self-defence fitness at home, these workouts are built for explosive strength, endurance, and practical fighting capability.
This guide features 10 intense Krav Maga workouts that blend striking, conditioning, and combat movement β ideal for martial artists, self-defence students, or fitness fans looking to train with purpose.
π Want a custom plan in seconds? Try our Free Workout Generator Tool.
Why Train with Krav Maga Workouts?
Krav Maga is more than a martial art β itβs a real-world combat system used by military and police units. To defend effectively, you need a body that can fight under pressure.
- β Build full-body strength and mobility
- β Improve striking speed and recovery
- β Increase endurance under fatigue
- β Sharpen mental resilience
New to Krav Maga? Start with What is Krav Maga?
Top 10 Krav Maga Workout Routines
1. Krav WOD βMORPHβ
For Time:
- 100 front kicks
- 100 pull-ups
- 200 push-ups
- 300 squats
- 100 front kicks
A full-body grinder designed to push your strength and cardio limits. Inspired by the CrossFit βMurph,β this is a Krav-style twist.
Scale: Start with 50/100/150 or banded pull-ups.
2. Quick Krav Maga WOD (21-15-9)
For Time:
- 4 punch + sprawl
- Ring dips
- Push-ups
Short, sharp, and punishing. Ideal for developing upper-body endurance and fast transitions.
π Need more combos? Try our Striking Combinations Guide.
3. EMOM: Striking & Conditioning (30 mins)
Every minute on the minute:
- 5 pull-ups
- 10 push-ups
- 10 right roundhouse kicks
- 10 left roundhouse kicks
A high-output EMOM session to simulate fight fatigue. Canβt keep up? Count completed rounds.
4. Sandbag + Hooks Workout
For Time:
- 100 clean and press with 20kg sandbag
- Every minute: 10 hard hooks on the bag
This strength and striking workout builds real-world power. Great when short on time.
π Add variety with our Boxing Workouts.
5. AMRAP Bodyweight Krav WOD (20 Minutes)
As Many Rounds As Possible:
- 5 push-ups
- 10 squats
- 15 pull-ups
- 20 sprawls
A basic but brutal bodyweight circuit to test mental grit and physical control.
π Need simpler options? Try Metabolic Conditioning Workouts.
6. Ground-and-Pound Circuit
3 Rounds for Time:
- 30 sec mount hammer fists
- 15 push-ups
- 10 sprawls
- 20 ground knees (switch halfway)
- 10 squats
- 30 sec elbows from knee-on-belly
Perfect for solo ground drills or with a grappling dummy/heavy bag.
π Learn more in Combat Grappling Techniques.
7. Striking Finisher
5 Rounds (90 sec work / 30 sec rest):
- 10 jab-cross-hook-slip
- 10 push kicks
- 10 jump squats
- 5 burpees
Finish each round with 30 seconds max-effort shadowboxing.
8. Sprint & Strike Conditioning
6 Rounds:
- 100m sprint
- 15 sprawls
- 30 straight punches to bag
- 20 walking lunges
Blends conditioning and striking pace changes. Great for interval days.
π Related: Sprint Training for MMA.
9. Tabata Kick & Sprawl Drill
8 Rounds (20 sec work / 10 sec rest):
- Roundhouse kicks
- Sprawls
Alternate each round. Use a timer app for best results. Great for burn-out finishers.
10. Partner Pad or Solo Shadowboxing Flow
3 Rounds (3 mins):
- Jab-cross-hook
- Low kick
- Sprawl
- Slip-cross-hook
- Footwork reset
Do this with a partner or solo. Focus on clean movement and accuracy.
π Try our massive Pad Work Drill Guide.
Customise Your Own Krav Maga Workout
π Donβt forget β you can build unlimited routines using our Free Workout Generator.
Scaling & Safety Tips
Always consult a professional before starting a new fitness programme. Modify workouts to your fitness level.
Beginner Scaling Ideas:
- Use bands for pull-ups
- Do push-ups from knees or elevated surface
- Reduce rounds or reps
Train with Us at Bristol Titans
π₯ Ready for expert coaching and real-world self-defence?
π Find Krav Maga Near You | βοΈ Read Student Reviews