Here's what helps achieve performance improvements: well-coordinated, balanced movement. The ability to swiftly move from ground work to your feet. A smooth transition from arms to legs, punches to kicks. Strong quads and great aerobic capacity. The Wax On, Wax Off workout has all of that. It will load you aerobically but the biggest challenge is in keeping on going as the load on your muscles accumulates. The strong abs/core finish adds a little more zing.
Extra Credit: 1 minute rest between sets.