Black Dove is a striking and plank workout with two distinct wings - fitting, for the name. The first is fast: punches and overhead punches, thirty in total, thrown from a fighting stance. The second is still: plank holds, shoulder taps and plank rotations that ask your shoulders to hold quietly everything the punches spent.

The structure descends deliberately from flight to ground. The punch section alternates straight and overhead angles, working the shoulders through two different arcs - straight punches rotate through the torso, overhead punches drive the arms vertically, the range most training forgets entirely. Then the workout lands: two 10-count plank holds bracket a block of shoulder taps, loading the same shoulders isometrically that just spent thirty reps producing speed. The closing plank rotations unite both halves, opening the body into a side plank reach - a strike's rotation performed at a hold's tempo. Speed first, stillness second: the order matters, because holding steady on tired shoulders is a different and rarer strength than holding steady on fresh ones.

Keep your guard hand at your chin through every punch and rotate from the hips, not just the arm. Reach genuinely upward on the overhead punches - full extension, ribs down. In the plank section, shoulders stay stacked over wrists, and each rotation should move your whole body as one line, following the rising hand with your eyes.

Quick on the wing, silent on the perch. The dove does both, and now so do you.

Make it Harder: Double both plank holds to a 20-count.

Make it Easier: Perform the plank section from your knees.