The Team of Destiny

“My confidence comes from my preparation.”

It doesn’t matter if you’re a soccer fan or not; it really makes no difference. If you’re a fan of determination, a fan of perseverance, a fan of never saying it’s over, of believing until the very last second, you’ll appreciate what the usa women’s soccer team accomplished on sunday.

The reactions on this video say it all… There are invaluable lessons we can all learn as athletes, and more importantly as human beings, from the incredible determination of this group of women. What did you learn from them and how does it relate to our bok fu do training?


Warm Up:

2 times:

5 techniques in your belt tai ji style

5 forward snap kicks, 5 rear kicks, 5 wheel kicks each leg

Drop stance/ hardbow/ crane up and down mat

Straight leg kicks up and down mat

Inchworms up and down mat

Broad Jumps up and down mat


3 Rounds of the following:

1 minute max rep Double Unders (or single jump and tuck jump)

1 minute max rep Bok Fu Burpee Box Jump (or step up)

1 minute max rep Horse Stance Squat with medicine ball throw

1 minute max rep V Ups

1 minute max rep Push Up with hand release

1 minute rest

Notes: A bok fu burpee box jump starts with a bok fu burpee but instead of the jump kick, do a box jump.

Your score for the workout is your total number of reps over the 3 rounds.

Warm Down:

5 minutes belt torture for hamstrings/groin