I don’t have a heavy bag yet, but I do have a speedbag. Does anyone have any ideas on what might be an appropriate substitution of punches on a heavy bag?

Do you mean subbing speedbag for heavy bag? That I couldn’t say…

or subbing Heavy Bag in WOD’s components like running? On this we used to do something like 180 hard fast punches for a 400m Run sub. Scale lower or higher # of punches for lower or higher fitness level and stress punching form for beginners if you training someone.

You can also sub sprawls in for pull ups, push ups etc.

Browse through the old topics. Jason (aka Lucky Dawg) uses punches in many of his crosspit workouts that are adapted from existing WOD as well as ones he created “from scratch.”

Thanks for the ideas Laura. I’m open to whatever people think would be the best substitution, but I wasn’t sure if I could fit my speedbag in a workout and just double the punches or something like that?

Josiah Ertz - 20 November 2009 05:32 PM

Thanks for the ideas Laura. I’m open to whatever people think would be the best substitution, but I wasn’t sure if I could fit my speedbag in a workout and just double the punches or something like that?

If you can make it kick your butt metabolically…probably. I’ve never been good at speedbag so I couldn’t say if it’s comparable, but punching a heavybag is more realistic than an speedbag punch I think as you put more of your whole body into the bag? I’ll have to defer to the fighting coaches and trainers on this one.

I would probably sub something like double unders or sprawls, personally. But that’s just me.

Laura: If it’s 35 heavy bag punches, would you reccomend the same number of double unders, or sprawls, or something like 25?

For subbing for punches I would maybe double it or make it timed. Like as many double unders as you can do in 30 seconds to a minute.

Okay, thanks!