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Old 11-23-2009, 08:10 AM   #41
Leon Robotham
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Re: A nice Muay Thai Metcon

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Originally Posted by Troy Becker View Post
You could add some GHD sit-ups into that one too, really get the hip flexors burning.
Dude, that'd be just plain nasty!!!
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Old 11-25-2009, 10:00 AM   #42
Brian Lawyer
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Re: A nice Muay Thai Metcon

Leon, How long till you start putting these up on a website WOD and archiving them. I have been looking for a Crossfit MMA WOD (like Crossfit football) but no one has them. What you could do is post a WOD and give options for solo or with Partner. Like your WOD would probably have some sparring components to it with some strength and metcon but you could give the option to the soloist to just do certain combos on heavy bag.
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Old 11-25-2009, 04:12 PM   #43
Troy Becker
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Re: A nice Muay Thai Metcon

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Dude, that'd be just plain nasty!!!
"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."

Coach Greg Glassman
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Old 11-26-2009, 08:27 AM   #44
Leon Robotham
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Re: A nice Muay Thai Metcon

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Originally Posted by Brian Lawyer View Post
Leon, How long till you start putting these up on a website WOD and archiving them. I have been looking for a Crossfit MMA WOD (like Crossfit football) but no one has them. What you could do is post a WOD and give options for solo or with Partner. Like your WOD would probably have some sparring components to it with some strength and metcon but you could give the option to the soloist to just do certain combos on heavy bag.
Brian

I'll start from next week and will post the link here for you.

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"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."

Coach Greg Glassman
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Old 11-30-2009, 07:58 PM   #45
Troy Becker
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Re: A nice Muay Thai Metcon

21 Knuckle Push-ups
21 favorite punch combo on focus mitts
21 Pull-ups
15 Knuckle Push-ups
15 favorite punch combo on focus mitts
15 Pull-ups
9 Knuckle Push-ups
9 favorite punch combo on focus mitts
9 Pull-ups
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Old 12-01-2009, 09:46 AM   #46
Brian Lawyer
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Re: A nice Muay Thai Metcon

This may be a repost but I thought this was a pretty good looking sport specific circuit for Muay Thai: http://www.mymuaythai.com/archives/c...cuit-training/ WFS

Also, You all probably know this but it's worth mentioning. You know the history behind Fight Gone Bad was it was designed for BJ Penn to train for UFC fight. That is why it is 3 x 5min rounds just like a non-title UFC fight. Change exercises every minute so it isn't as much of an muscle endurance as it is conditioning. For example, just when your legs are getting tired from wall ball squats you swap to upright rows and so forth. With this in mind you could creat circuits for any competition. The circuits should be approximately the same length as the rounds you are preparing for with same rest time.

Last edited by Brian Lawyer : 12-01-2009 at 09:50 AM.
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Old 12-02-2009, 02:55 PM   #47
Brian Lawyer
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Re: A nice Muay Thai Metcon

Another contribution I wanted to make to this thread are the below plyometrics exercises. I think these would really add value to a Muay Thai practitioners explosiveness and knockout power. However, I do not believe these exercises are meant to be done as part of a circuit or metcon. I would double check with a legit strength and conditioning coach before doing that.

This is a warmup one WFS http://www.coreperformance.com/knowl...-leg-golf.html

Here are the plyometrics all WFS
http://www.coreperformance.com/knowl...hrow-golf.html
http://www.coreperformance.com/knowl...-standing.html
http://www.coreperformance.com/knowl...hrow-golf.html
http://www.coreperformance.com/knowl...-kneeling.html

I think there are more listed on that website but you get the point. Some of those were developed sport specific to golf due to the rotational aspect of Golf but I would think it crosses over to Muay Thai.
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Old 12-09-2009, 09:23 PM   #48
Troy Becker
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Re: A nice Muay Thai Metcon

Here's one really not for the faint of heart:

Five Rounds For Time:
Take one shot to the head with 16 oz gloves on
15 Thrusters, 95#
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Old 12-16-2009, 02:38 PM   #49
Brian Lawyer
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Re: A nice Muay Thai Metcon

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Originally Posted by Troy Becker View Post
Here's one really not for the faint of heart:

Five Rounds For Time:
Take one shot to the head with 16 oz gloves on
15 Thrusters, 95#
I tried this one today and got knocked out. Then I realized I probably should not have been the one wearing the 16oz gloves.
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Old 01-07-2010, 10:04 PM   #50
Troy Becker
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Re: A nice Muay Thai Metcon

I feel like bumping this one
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