The Alignment

The Alignment

“The zone, the runner’s high, the grove, the sweet spot.

your body is tuned and ready.

Your mind is focused on your best effort whatever it takes. The maximum mindset to do your best.

Your spirit is filled with a glorious joy.  The strong calming excitement of the bok-fu master warrior path is yours.  You’ve studied hard. you’ve worked hard. You’ve reached that special state of consciousness that is the secret weapons of the true bok-fu master warrior.

The calm before the storm, the molten lava starts to stir inside you; your chi readies itself to explode. You know that the knowledge that is only known to a very few lives within you.  All is within your reach.

The ability to generate an incredible burst of energy, of absolute power throughout your body.  Your mind becomes capable of moving so fast that all things around you are moving in slow-motion.  You hear nothing but the highest call to greatness that perhaps lives within us all; but at this moment in time it is yours alone.

You are in total control of all the forces within your energy field. It is as if your will has taken over all that you are and all that you are is absolutely focused on this effort.  You feel a thrill racing through you. Your emotions in hundredths of a second flash through your consciousness. You feel all, but you move your focus only in the direction of your goal.  You’re totally committed. You have worked hard. You absolutely deserve to win, but your focus is not on the win, it’s on doing the best that’s ever been done. The win will merely be the result.”


Warm Up:

Inchworms up and down mat

Drop Stance/ Hardbow/ Crane Stance up and down mat

20 Seconds on 10 Seconds off (8times) – bottom horse stance squats

(A bottom horse stance squat is a reverse horse stance squat. Rather than starting at the top with your legs straight and bending down, your horse stance squat will start from the horse stance position. You will stand up and then get back down into your horse stance for 1 rep. Your 10 second rest will be done in your horse stance position.)


5 Rounds – 3 minutes each with a 1 minute rest between rounds

200M Run (or 100 Mountain Climbers)

15 Horse Stance Squat Jumps

As many Box Jumps as possible (or sub for Bok Fu Burpees if you don’t have a box)

Notes: The clock will start and you will run 200M (or do 100 mountain climbers), then do 15 horse stance squat jumps and as many box jumps (or Bok Fu burpees) as possible for the rest of the 3 minutes. Rest for 1 minute and repeat 5 times. Your score will be your total number of box jumps (bok fu burpees) over the 5 rounds.

Warm Down:

5 minutes ball torture for hips/quads