Event Timeslots (18)

Monday
6:00 am - 7:00 am
Run at park (distance dependent on fitness level and goals)

Monday
7:00 am - 8:00 am
training Fundamentals of Muay Thai 2 - 4 x 4 min Rounds Bag work 2 - 4 x 4 min Rounds Clinching 5 - 10 min Calisthenics

Monday
2:00 pm - 4:00 pm
Ladders work (20 min) Muay Thai drills 3 - 5 x 4 min rounds Bag work 3 - 5 x 4 min Rounds Calisthenics

Tuesday
6:00 am - 7:00 am
Run at park (distance dependent on fitness level and goals) OR sprints (40 min, optional)

Tuesday
7:00 am - 8:00 am
training Muay Thai drills 4 - 6 x 4 min rounds Focus pads 2 - 3 x 4 min rounds Low kick pads 1 - 2 x 4 min rounds Calisthenics

Tuesday
2:00 pm - 4:00 pm
Warm up (20 min) Fundamentals of Muay Thai 3 - 5 x 4 min Rounds Bag work 3 - 5 x 4 min Rounds Clinching 5 - 10 min Calisthenics

Wednesday
6:00 am - 7:00 am
Run at park (distance dependent on fitness level and goals)

Wednesday
7:00 am - 8:00 am
training Fundamentals of Muay Thai 3 - 5 x 4 min Rounds Bag work 3 - 5 x 4 min Rounds Clinching 5 - 10 min Calisthenics

Wednesday
2:00 pm - 4:00 pm
Ladders work (20 min) Muay Thai drills 3 - 5 x 4 min rounds Bag work 3 - 5 x 4 min Rounds Calisthenics

Thursday
6:00 am - 7:00 am
Run at park (distance dependent on fitness level and goals) OR sprints (40 min, optional)

Thursday
7:00 am - 8:00 am
training Muay Thai drills 4 - 6 x 4 min rounds Focus pads 1 - 2 x 4 min rounds Low kick pads 1 - 2 x 4 min rounds Calisthenics

Thursday
2:00 pm - 4:00 pm
Warm up (20 min) Fundamentals of Muay Thai 3 - 5 x 4 min Rounds Bag work 3 - 5 x 4 min Rounds Clinching 5-10 min Calisthenics

Friday
6:00 am - 7:00 am
Run at park (distance dependent on fitness level and goals)

Friday
7:00 am - 8:00 am
training Fundamentals of Muay Thai 2 - 4 x 4 min Rounds Bag work 2 - 4 x 4 min Rounds Clinching 5-10 min Calisthenics

Friday
2:00 pm - 4:00 pm
Ladders work (20 min) Muay Thai drills 3 - 4 x 4 min rounds Bag work 2 - 4 x 4 min Rounds Calisthenics

Saturday
6:00 am - 7:00 am
Run at park (distance dependent on fitness level and goals) OR sprints (40 min, optional)

Saturday
7:00 am - 8:00 am
training Muay Thai drills 4 - 6 x 4 min rounds Focus pads 1 - 2 x 4 min rounds Low kick pads 1 - 2 x 4 min rounds Calisthenics

Saturday
2:00 pm - 4:00 pm
Warm up (20 min) Fundamentals of Muay Thai 2 - 3 x 4 min Rounds Bag work 2 - 4 x 4 min Rounds Clinching 5 - 10 min Calisthenics