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Workout Of The Week Ice Cream Kron

Workout Of The Week: Ice Cream Kron

A quote from Joe Rogan: “Kron is the son of the greatest jiu jitsu master of all time. Everything he does is old school jiu jitsu. Old school Rickson Gracie style, that real basic set of techniques and gets them laser sharp.”Kron Gracie

Kron Gracie has fighting in his blood. His grandfather was Helio Gracie, the founder of Brazilian Jiu Jitsu. His father is Rickson Gracie, the greatest Jiu Jitsu player of all time.

Kron is on his way to being considered one of the best just like his father and grandfather. If you want to watch one or two of his greatest matches, then watch his match with Gary Tonon at ADCC 2013 and at the IBJJF Worlds in 2011 against Leandro Lo. With many Jiu Jitsu championship wins, he is now focusing on an MMA career. Kron is currently 4-0 and is currently signed to Rizin Fighting Federation.

Krons strength and conditioning is very strenuous. Training with the Diaz brothers, he does a lot of triathlon training to gear up for his fights. Kron does a lot of swimming, biking, and running, along with teaching Jiu Jitsu and sparring. He hardly lifts weights and likes doing a lot of body weight movement exercises down at the beach or in his gym in Culver City, California.

I created this Kron Gracie inspired circuit by taking some important Jiu Jitsu exercises, body weight strength exercises, and intense cardio to simulate something Kron would do during his week. The workout entails 10 exercises repated 3x with a Tabata finisher after the 3 rounds are done. OSS!

Ice Cream Kron:

  1. Pushups to side plank 10 Each
  2. Monkey Squat Jumps 20
  3. Dips 20
  4. Alt. Side Lunges 10 Each
  5. Trx 20
  6. Hip Bridge with Reach 10 Each
Kron Gracie workout
Jess doing a hip bridge with a reach
  1. Band Curls 20
  2. Brazilian (Turkish) Get Up 10 Each
Kron Gracie workout
Brian doing a Brazilian get up
  1. Row 500 meters
  2. Bike 1 Mile

Do 1 through 10, 3x.

Tabata: Weighted Shadow box combo:
Jab-Cross- Hook Left- Uppercut Right-Knee Left- Roundhouse Right.

*10 rounds of 25 seconds On and 5 seconds Off = 5 minutes.

Enjoy and stay cool under pressure.


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