8 weeks · 3 sessions/wk
Power and conditioning for boxing and combat sports
Harder punches driven from the legs, a core that absorbs hits and the stamina to keep the pace in the final rounds.
€19.99See program
Buy · €19.99Sport
Exercises for Boxing & Combat
Explosive striking, a core that can take a hit and the engine to last every round. Here are the 100 exercises that help you most, sorted by goal.
Paid program · 8 weeks
Power and conditioning for boxing and combat sports
Harder punches driven from the legs, a core that absorbs hits and the stamina to keep the pace in the final rounds.
See the program€19.99
Endurance 9
Power 53
Muscle-Up
Lats, Triceps
Hang Clean
Glutes, Traps & mid back, Quads
Medicine Ball Chest Pass
Chest, Triceps
Plyometric Push-Up
Chest, Triceps
Battle Ropes
Shoulders
Clean and Press
Shoulders
Double Kettlebell Push Press
Shoulders
Double Kettlebell Snatch
Shoulders
Kettlebell Thruster
Shoulders
Landmine Jammer
Shoulders
One-Arm Kettlebell Snatch
Shoulders
One-Arm Kettlebell Push Press
Shoulders
One-Arm Kettlebell Clean and Jerk
Shoulders
Single-Arm Landmine Jammer
Shoulders
Double Kettlebell Clean
Shoulders
Dumbbell Clean
Hamstrings
Kettlebell Dead Clean
Hamstrings
Kettlebell Hang Clean
Hamstrings
Power Clean
Hamstrings
Snatch Pull
Hamstrings
Kneeling Single-Arm Lat Pulldown
Lats
Kettlebell Sumo High Pull
Traps & mid back
Kettlebell Bottoms-Up Hang Clean
Forearms
Clean
Hamstrings
Clean Pull
Quads
Clean and Jerk
Shoulders
Hang Snatch
Hamstrings
Muscle Snatch
Hamstrings
Power Jerk
Quads
Power Snatch
Hamstrings
Push Press
Shoulders
Snatch
Quads
Snatch Balance
Quads
Split Jerk
Quads
Clean Deadlift
Hamstrings
Jerk Dip Squat
Quads
Block Clean
Quads
Backward Medicine Ball Throw
Shoulders
Catch and Overhead Throw
Lats
Chest Pass from a 3-Point Stance
Chest
Repeated Kneeling Chest Pass
Chest
Kneeling Chest Pass
Chest
Chest Pass with Sprint Release
Chest
Medicine Ball Full Twist
Obliques, Abs
Medicine Ball Scoop Throw
Shoulders
Overhead Slam
Lats
Return Push from Stance
Shoulders
Sledgehammer Swings
Abs
Standing Two-Arm Overhead Throw
Shoulders
Supine Chest Throw
Triceps
Supine Two-Arm Overhead Throw
Abs
Half-Kneeling Single-Arm Landmine Press
Shoulders, Chest
Medicine Ball Rotational Throw
Obliques
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Speed 1
Core & Stability 16
Pallof Press
Obliques, Abs
Kettlebell Windmill
Obliques, Abs
Alternating Heel Touch
Obliques, Abs
Barbell Side Bend
Obliques, Abs
Cable Russian Twist
Obliques, Abs
Dumbbell Side Bend
Obliques, Abs
Kettlebell Figure 8
Obliques, Abs
Landmine 180
Obliques, Abs
Pallof Press with Rotation
Obliques, Abs
Plate Twist
Obliques, Abs
Russian Twist
Obliques, Abs
Side Plank
Obliques, Abs
Low-to-High Cable Wood Chop
Obliques, Abs
Kettlebell Plank Pull-Through
Obliques, Abs
Stability Ball Side Plank
Obliques
Crab Toe Touch
Obliques, Glutes
Hypertrophy 14
One-Arm Medicine Ball Slam
Abs
Handstand Push-Up
Shoulders
Clock Push-Up
Chest
Decline Push-Up
Chest
Incline Push-Up
Chest
Wide-Grip Push-Up
Chest
Feet-Elevated Push-Up
Chest
One-Arm Push-Up
Chest
Incline Bench Scapular Shrug
Traps & mid back
Smith Machine Explosive Lunge
Quads
Barbell Shrug
Traps & mid back
Cable Shrug
Traps & mid back
Dumbbell Shrug
Traps & mid back
Smith Machine Behind-the-Back Shrug
Traps & mid back
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Plyometrics 6
Injury Prevention 1
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