Objective:

The focus this week will be on distance management and using different weapons in different Zones.

Warm-up:

1×5 min round jump rope, followed by 20 squats/20 push-ups

1 x 5 min round shadowbox, followed by 20 squats/20 push-ups

Bag Rounds (3 min rounds x 45-sec rest)

R1: Boxing, round kick, teep warm-up

R2: Boxing, elbow, & knee warm-up

R3: ZONE 3 Weapons – Straight punches, middle kicks, and teeps. Stay long!

R4: ZONE 2 Weapons – Boxing, long knee, low kick range.

R5: ZONE 1 Weapons – Close range boxing, elbows, knees, and clinch work.

R6: ZONE 3/2 Weapons combined

R7: ZONE 2/1 Weapons combined

R8: All weapons, all zones

CORE WORK (5 min round, 1 min per exercise)

• leg lifts
• crunches
• Russian Twists
• 30-sec left side plank/30-sec right side plank
• Plank to push up (alternating up and down for 1 min)

The Ultimate Guide to Muay Thai