Day 01
Power & Balance
The Intention: Command your nervous system. We start with absolute stillness to clear the noise, then transition into a three-round combat and power circuit. You will enter the heavy lifts with a spiked heart rate. Control your breathing.
The Primer
- Fuel: 1 heaped tsp Creatine (30 mins prior).
- The Baseline: 7-Minute Guided Meditation (Audio #1). Sit still. Drop the friction.
The Main Event
Move continuously from the bag to the weights. Rest 60–90 seconds only at the very end of each round.
Round 1: Activation
- Heavy Bag (6 mins): Light legs, snappy jabs. Speed and footwork only.
- Band Swings: x6 each side (12.5kg band). Focus on explosive speed.
- Clean and Jerk: x4 (50kg). Modification: Heavy Dumbbell Thrusters
- Single-Leg Back Swing to Side Squat: x6 each side (12.5kg - 20kg).
- Bosu Ball Deep Squats: x15 (Half Bosu).
- Bosu Ball Push-Ups: x15 (Feet elevated on Bosu).
- Stability Ball Sit-Ups: x30.
- Core Rolls: x10 (Ab Wheel / Skateboard).
- Shoulder Flies: x6 (7.5kg per arm).
Rest 60-90 Seconds
Round 2: Power & Speed
- Heavy Bag (4 mins): Full power, speed, technique. Work the inside, transition to power hooks.
- The Circuit: Complete the full weight and core circuit again.
Rest 60-90 Seconds
Round 3: Volume & Exhaustion
- Heavy Bag (4 mins): Max volume. Punches in bunches. Empty the tank.
- The Circuit: Complete the full weight and core circuit a final time.
The Finisher
Leave absolutely nothing in the room.
- Wide Grip Chin-Ups: 3 sets to absolute failure (max reps).
- The Shock: 400m jog directly into a 400m swim at full pace. Modification: 1 min of max-effort weighted uppercuts.
Daily Integration
Did you command your baseline today?
- Fasted until 10:00 AM (Coffee/Green Tea only)
- Hit Dr. Greger's Daily Dozen framework
- 10 Min Physical Release (Stretch / Roll / Gun)
- 10 Min Mental Release (Nightly Meditation)
- Read a physical book (Zero screens before sleep)