559 - "The Double X": A No-Equipment Anaerobic Workout for Survival Fighting
Build Fight-Ready Strength, Agility, and Resilience with a Minimalist Bodyweight Program
Copyright © 2025 by Jeth Randolph
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Third-party information and viewpoints do not represent my personal views or work. This is not legal (or medical!) advice. This content is purely educational and does not advocate for breaking any laws. Do not break any laws or regulations. Consult with your solicitor (or Doctor!).
“XX”:
The contextual meaning for a reader of the One In One Journal is the symbolic encouragement to introspection and honest self-assessment and “Judgement”, urging the survival fighter to confront their strengths and weaknesses, and to act to maintain them, or if need be, improve them. We have the mental image to inspire and focus upon.
It’s about holding oneself accountable to achieving a higher standard of physical agency to resist aggression against ourselves or those we love.
I designed the “The Double X” as part of a maintenance program to use for myself - an older individual with many health problems who refuses to give in to decline and helplessness.
Fuck that.
This simple programme, covers cardio fitness, footwork, striking and kicking, anti - grappling skills as well as core, joint and general strength. It is structured to maximise anaerobic capacity with short bursts of effort and adequate rest.
This is a minimalist programme based purely on basic fighting skills that you actually need, that can be done anywhere and requires no equipment other than some sort of watch or timer.
You can use it too as a visualisation of several concepts to build your will:
a) Time itself plays the part of the adversary that you will do battle with – who will give up first? Can you outwork the opponent (30 secs) or will he beat you? Will you give in or refuse to back down as the rest period ends and you must fight again?
b) That through your own discipline and effort, you are stealing back more able- bodied health from whatever lifespan that you will have, rather than allowing it to fade through neglect like so many others do. You will fight for every last moment of it – just as you would for life itself.
c) By the process of using nothing but your own body - it’s weight as resistance and its movement - you ingrain the knowledge that you need nothing but yourself in this quest for self improvement.
For some of you, this will be a module to play with and plug into your current conditioning routine. For others, the alternate meaning of it’s title may apply and leave you with X’s on your eyes… take it slow but keep trying!
Aspire always to improve yourself!
Let me know how you get on in the comments or send me a message.
Jeth
The Double X: Anaerobic Bodyweight Workout for Survival Fighting (No Equipment)
Warm-Up (5-7 minutes)
Jogging on spot or Jumping Jacks: 2 min (moderate pace to increase heart rate).
Shadowboxing: 2 min (light punches, head movement, footwork—stay loose).
Dynamic Stretching: 1-2 min (leg swings, arm circles, torso twists).
Bodyweight Squats: 1 min (slow, controlled to prep hips and knees).
NB: Pace yourself. Start slow and build up. You should finish this section and enter the main program in a sweat but energised and ready to work!
Workout Structure
4 rounds of 5 exercises (adding up to the 20 of the title), performed in a circuit.
Each exercise: 30 seconds max effort, 30 seconds rest.
Performing the 5 exercises for 30 secs with 30 secs rest each is ONE ROUND.
Rest 90 seconds between rounds.
Total time: less than 25 minutes (plus warm-up and cool down).
Exercises
1 - Punches (Jab-Cross)
Stance: Athletic stance, knees slightly bent, fists up.
Action: Throw rapid jab-cross combos (left jab, right cross) with max speed and power. Twist hips and pivot feet for force. Alternate sides if comfortable.
Focus: Explosive upper body power plus core. Fight-specific movement.
2 - Squat Kicks
Stance: Feet shoulder-width apart.
Action: Perform a deep squat, then explode up and throw a front kick (snap kick) with one leg. Alternate legs each rep. Keep core tight.
Focus: Leg power, balance, hip drive. Fight-specific movement.
3 - Sprawl to Knee Strike
Action: From standing, drop to a sprawl (like a burpee, but land in a plank-like position). Quickly return to standing and throw a knee strike (pull imaginary opponent down). Alternate knees.
Focus: Explosive transitions, core stability, fight-specific movement.
4 - Lateral Shuffles with Defensive Slips
Action: Shuffle side-to-side (3-5 steps each way) in a low stance. Every 3 shuffles, perform a quick “slip” (lean head side-to-side as if dodging a punch). Stay light on feet.
Focus: Agility, footwork, anaerobic endurance. Fight-specific movement.
5 - Push-Up to Shoulder Tap
Action: Perform a push-up, then at the top, tap opposite shoulder with one hand while stabilising in plank. Alternate hands after each push-up. Keep hips square.
Focus: Upper body power, core stability, fight-ready posture.
Cool down (5 minutes)
Keep moving - do not just stop!
Perform low amplitude movements to cool down (jog on spot, soft shadow boxing) for a few minutes and then do some static stretches.
Notes
Form First: Prioritise proper form to avoid possibility of injury, especially on joints and back. Keep movements controlled during high-intensity bursts.
Modify as Needed: If you’ve got lower back problems, go easy on the sprawling part especially, reduce range of motion (step-back sprawls) or slow the pace.
Recovery: At 50+, recovery is key. Perform this workout 2-3 times per week with at least one rest day between sessions.
Drink water but only take small sips.
Progression: Start with 3 rounds if 4 feels too much, or reduce work time to 20 seconds per exercise.
Increase intensity gradually over weeks if you need to.
