A nice Muay Thai Metcon

[Tony Black]

Been thinking about this one tonite -


Thruster 50 kg X 5
Hooks X 5 each arm
KB swing 32 kg X 10
Primary highlineshot X 5 each arm (5 right straights then 5 left straights will do for most of you guys)


Five rounds for time....

Focus on quality and power of shots - note to padman any low power reps dont count.

[Leon Robotham]

Originally Posted by Tony Black

Been thinking about this one tonite -


Thruster 50 kg X 5
Hooks X 5 each arm
KB swing 32 kg X 10
Primary highlineshot X 5 each arm (5 right straights then 5 left straights will do for most of you guys)


Five rounds for time....

Focus on quality and power of shots - note to padman any low power reps dont count.

Nice one Tony, we tend to enforce heavy shots in metcons. If we go light then the bet is that we'll go light in the ring. Don't want to take that risk. Light stuff is left for technique until it's dialled in, soon as it is then its fast and heavy.

Thanks mate.

[Troy Becker]

How about giving a guy thrusters between sparring rounds? If he doesn't complete x many at y pounds, he loses!

[Leon Robotham]

http://www.youtube.com/watch?v=HzTD4MhGE-k (n/wfs )

[Tony Black]

Originally Posted by Leon Robotham

http://www.youtube.com/watch?v=HzTD4MhGE-k (n/wfs )

Nice! Hes packing some power in those knees!

[Leon Robotham]

Originally Posted by Tony Black

Nice! Hes packing some power in those knees!

Oh fo sho! It's not nice being on the receiving end of those.....

[Tony Black]

Hehe i bet - one thing i noticed forgot to mention hes got a rather asymmetric pull during his KTE's - his right shoulders alot higher then his left.

Ill bet your both aware of this - but its perhaps something to watch and attempt to correct during warmups....?

[Leon Robotham]

Originally Posted by Tony Black

Hehe i bet - one thing i noticed forgot to mention hes got a rather asymmetric pull during his KTE's - his right shoulders alot higher then his left.

Ill bet your both aware of this - but its perhaps something to watch and attempt to correct during warmups....?

Thanks fella,

As a thai boxer Craig moves extremely graceful. As a human in general he moves like a bag of hammers, obviously because of the years of fighting, we're working with him and trust me, he is a million times better than he was a few months ago.

[Troy Becker]

Originally Posted by Leon Robotham

http://www.youtube.com/watch?v=HzTD4MhGE-k (n/wfs )

That is an awesome workout! So simple! I really wouldn't want to take a knee from that guy...

[Troy Becker]

You could add some GHD sit-ups into that one too, really get the hip flexors burning.