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The Dragon Workout

The Dragon Workout

by: Brandon Richey–Get Free Updates And Training Guides Here

The Dragon Workout

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In today’s workout I decided to pay tribute to the Dragon himself; Bruce Lee. The premise of Bruce Lee’s philosophy concerning his form of Jeet Kune Do is that it was a philosophy of life based around a formless form. As a strength coach and just an individual I really appreciate this philosophy because it comes from a place where creativity allows for the individual to express him or herself as it best suits them. There are no limits with this system.

The Dragon Workout…

The purpose of today’s workout is to teach you how to move better with your body while developing characteristics of movement that are optimized so that you are able to flow like water. I mean if you can’t move well then you will always be limited as an athlete and like Bruce we don’t want to put limits on you, right? Enjoy The Dragon Workout! 

Warm Up:

Rolling “V” Stretch: 5

A Skips: 15 R&L Legs

B Skips: 15 R&L Legs

Kettlebell Static Groin Stretch: 10 With A Pause At The Bottom Of Goblet squat

Shoulder Warm Up: Palms To Face; Palms To Head–15 R&L Arms

Leg Power, Agility, Footwork, And Conditioning: 

Jump Rope Alternating Skips: 2×3 Minute Rounds 

Jump Rope High Knees: 2×30 Each Leg

Double Leg Hurdle Bounds: 3×5 (Note: This can be scaled by using 6″ hurdles for intermediates and 12″ or higher for more advanced. Also make sure that your knees come up in front of you when bounding and that they are not pointing towards the ground like a butt kicking motion. Hurdle bounds are performed by jumping hard, landing soft, and recoiling immediately off the ground again. Perform with 5 to 6 hurdles and one round trip counts as a single repetition!) 

Single Leg Squat Thrust/Burpee Complex: 3×5 Each leg (Note: Make sure your groin is stretched really well before attempting these and that you can open up your hips. Additional focus on the kettle bell goblet squat and groin stretch may be necessary before performing. Gauge the intensity of this by gauging the speed. Also make sure that your hands place on the ground inside the lead leg with the knee moving away from the midline to open up your hips.) 

Strength: Medicine BallsBodyweight, And Kettlebells

Get Ups: 10 Reps R&L Arms (Utilize a moderately heavy to heavy kettlebell

Single Arm KB Thrusters: 3×3 R&L Arms

Superset Jump Medicine Ball Slams: 3×6 (Note: Use a sand filled jam ball or medicine ball between 8 & 16 lbs.) 

Rotational Push Ups: 3×5 (Note: Push ups, and the pull ups to follow,  can be intensified by utilizing a 20 lb. weighted uni-vest.

Superset Pull Ups: 3×6


I hope you enjoyed training today with The Dragon Workout. To further enhance your experience please don’t hesitate to drop a comment on your attempt with this workout in the comment box below the article. Remember that there are no limits and that most anyone can train hard, but only the best train smart my friend! 

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The Cyborg Workout

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The Ronin Workout


The Dragon Workout



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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