You should probably be more specific about your overall fitness goals. Since KM isn’t really a “sport” a KM oriented workout is tough to define. Do you want to be able to do intense sparring for three 5 minute rounds or do you want to be able to do longer, full days of activity? Do you want to be bulky and have lots of power or flexible and have a great strength to weight ratio? Workouts can very dramatically depending on what you want to achieve.
My workouts for the past few years have been dedicated to extreme endurance. I have mostly been involved in road cycling and other endurance sports. Despite being in what I consider to be very good cardio shape, I just about puked for the first few weeks of KM. I have changed my workouts a bit to keep me from puking but that has done a little damage to my endurance.
