MESOPHASE
PHASE
1
WEEK
DAY 1 & 3 & 5 AM
DAY 1 & 3 & 5 PM
DAY 2 & 4 AM
DAY 2 & 4 PM
1
10 sets skipping
90:30 secs; work:rest
5 sets sprints 200m
(~ 30 secs) triple hundred
Fight Gone Bad x 3
Quad Quarters
10 sets run 2:1 mins;
hard:easy
2
12 sets floor striders
60:30 secs; work:rest
Incline walk – 20 mins
(3.8mph @ 15%+)
Fight Gone Bad x 3
Quad Quarters
Treadmill back pedal –
20 mins (2.4mph @ 15%+)
3
10 sets skipping
90:30 secs; work:rest
5 sets sprints 200m
(~ 30 secs) triple hundred
Fight Gone Bad x 3
Quad Quarters
10 sets run 2:1 mins;
hard:easy
4
12 sets floor striders
60:30 secs; work:rest
Incline walk – 20 mins
(3.8mph @ 15%+)
Fight Gone Bad x 3
Quad Quarters
Treadmill back pedal –
20 mins (2.4mph @ 15%+)
5
10 sets running
90:30 secs hard:easy
Quad Quarters
10 sets running 90:30 secs
hard:easy
15 sets cardio machine
60:60 hard:easy
Triple Hundreds
Fight Gone Bad 3 x 5 mins
6
5 sets – 50:10 secs
work:rest each; mountain
climbers, skipping,
mat hops, jumping jacks,
floor striders
Quad Quarters
Incline walk – 30 mins
(3.7-3.9 @ 15%)
Triple Hundreds
10 sets – 50:10 secs
work:rest each; plank
jacks, cross mountain
climbers (fast), skipping
(doubles if possible)
10 sets sprints – 200m
with 90 second rest
7
10 sets running
90:30 secs hard:easy
Quad Quarters
10 sets running 90:30 secs
hard:easy
15 sets cardio machine
60:60 hard:easy
Triple Hundreds
Fight Gone Bad 3 x 5 mins
8
5 sets – 50:10 secs
work:rest each; mountain
climbers, skipping,
mat hops, jumping jacks,
floor striders
Quad Quarters
Incline walk – 30 mins
(3.7-3.9 @ 15%)
Triple Hundreds
10 sets – 50:10 secs
work:rest each; plank
jacks, cross mountain
climbers (fast), skipping
(doubles if possible)
10 sets sprints –
200m with 90 second rest
9
5 sets – 50:10 secs
work:rest each; squats,
sumo squats, swiss
hamstring curl, swiss
heel clickers
Quad Quarters
20 min backpedal treadmill
(2.4mph @ 15%)
triple hunreds
Fight Gone Bad 3x 5 mins
10 sets – 60 secs
side shuffle on treadmil
(2.4mph @ 15%)
5 sets – 50:10 secs
work:rest each; split
squat (each side), reverse
plank with leg raise, squat
jumps, wall sit
Quad Quarters
5 sets – 4-corners lunge,
side shuffle, backpedal
(2.4mph @ 15%)
Triple Hundreds
10 sets – run; 2 minute
0% incline, 1 minute 15%
incline
Triple Hundreds
PHASE
2
PHASE
3
10
11
PHASE
4
12
FIGHT GONE BAD: 5:1 mins work:rest of 5 Pushups, 5 Mat Hops, 1 Burpee, repeat.
QUAD QUARTERS
TRIPLE HUNDREDS
25 reps of 4 exercises from this list, go through all the exercises,
do not repeat until you’ve done them all.
100 reps of 3 exercises from this list, go through all the exercises,
do not repeat until you’ve done them all.
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10.
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10.
Iron Cross
Weighted Crunch
Side Crunch
Swiss Knee Tuck (slow eccentric)
Hanging Leg Raise (aim to get feet to bar)
Barbell Roll Out
Weighted Crunch with Seated Twist
3 way Weighted Swiss Sit Up
3 way weighted V-sit
Side Plank with 2 point toe touch
Cross Mountain Climber Plank (slow)
Swiss Heel Clickers
Side Plank with Leg swing
3 point v-sit
Alternating Toe Touch with Reverse Plank
Rotational Plank
Side Arm Oblique Crunch
Seated Twist (10:10 fast:slow)
Reverse Crunch with Twist
Alternating Toe Touch (slow eccentric)