Special workouts

A 65-minute advanced strength session that stacks the four heaviest barbell lifts: squats, deadlifts and bench at five…

A 40-minute session for kickers — martial artists, footballers, anyone whose sport is decided below the waist.

A 45-minute advanced power session built around punching force. Explosive and clap push-ups train upper-body speed,…

A 50-minute advanced combat conditioning session. Five rounds of shadow boxing and clap push-ups train striking speed…

A 45-minute advanced session for rotational power, built for martial artists.

A 45-minute advanced grip and pulling session. Wide-grip pull-ups and chin-ups at five and four sets build the back,…

A 40-minute session built around absorbing force rather than producing it.

A pull-up bar session inspired by the kids who got strong on a school playground.

A 35-minute footwork and conditioning session built on the counter-puncher's game: see it coming, move first.

One hundred push-ups, one hundred V-ups, one hundred bodyweight squats and a ten-kilometre run.

A 30-minute beginner conditioning session built like a first day at a boxing gym.

A 40-minute beginner full-body session built as the starting point of a training journey.