Bobby Maximus Fight Conditioning www.bobbymaximus.

com
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN
Workout: Workout: Workout: Workout: Workout: Rest Rest
10 minute Run @ Easy 60 minute Run @ 75-80% 10 min Row @ Easy Pace 100x Turkish Get-up @ “Fight IWT”:
Then: 10 minute Row or Ski @ Easy
Pace MHR. This is steady state “30/30” (Row/Ski): 25/15lbs dumbbell or pace
Then: cardiovascular effort. It is 6x (30sec Work/30sec Rest) kettlebell. The goal of Then:
2x (30sec Work/30sec meant to be hard but not Row/Ski @ >160/140m Pace today is mobility work and 2x5 Wall Squat
“Rest”) Push Press @ 2 x crushing. The goal is to get per interval recovery. Should be done 2x10 Squat
Three total Blocks, Rest 4 2x5 Goblet Squat @ 25/15lbs
5-10lbs Dumbbells. “Rest” a good sweat. You could minutes between blocks slow and controlled. Dumbbell
is in overhead position. do it “Fartlek” Style. Then: Alternate each arm until Then:
Two Sets, Rest 60sec Fartlek is Swedish for 4x (30second Work/30second you have done 50 reps on 10x Power Clean @ 60% 1RM
“speed play.” It’s an Rest) Frog Hop + 2:00 min Row/SkiErg @
between each each side.
Then: >600/500m pace
Then: unstructured interval run, Rest 2 minutes 2:00 min Rest, Three Rounds
Work up to Heavy Barbell where you go from easy to Then: Then:
Overhead Press (i.e. 10 reps @ moderate to hard efforts at 4x (30second Work/30second 5min intermission (including
30% 1RM, 5 reps @ 50% 1RM,
3 reps @ 70% 1RM, 2 reps @ random. It’s also fun to do Rest) Frog Hop 3rd-2min Rest period above)
Then:  Then:
80% 1RM, 1 rep @ 90% 1RM) with friends by playing 10 minute cardiovascular cool 10x Front Squat @ 60% 1RM
Then: games like follow the down @ Easy Pace + 2:00 min Boxing/
4x4 Barbell Overhead Press @ leader. There’s a huge Kickboxing/Pad Work + 2:00
80% 1RM Note: Intensity for the row/ski min Rest, Three Rounds
Rest 3 minutes between each mental benefit from this
portion may need to be 5min intermission (including
sets training due to its adjusted upward or downward 2min rest above)
Then: unpredictability—ditch depending on fitness level. The Then:
“Holy Trinity” your watch, your distance goal is to hit an equal number 100x Curl-up
30 minutes of: 
 across all 18 intervals (6 in
Max Pull-up goals, and all your other
each block) and be as close to Note: Intensity for the row/ski
Max Push-up numbers and just go out, exhaustion as possible. portion may need to be
Max Dip have fun, and keep it free adjusted upward or downward
Max reps of each in 30 minute flowing. depending on fitness level. The
Also note if you don’t have a
time period goal is to hit an equal number
rower you could always run.
Then: across all three intervals and
10 minute Run @ Easy Pace Note: Running is the most be as close to exhaustion as
preferable form of possible.
cardiovascular
conditioning for this Also note if you don’t have a
rower you could always run.
exercise however it you
have any knee or ankle
issue then use the rower or
exercise bike.
Bobby Maximus
Monday Tuesday
DAY EIGHT DAY NINE
Workout: Workout:
60 minute Run @ 75-80%
10 minute Run @ Easy
Pace MHR. This is steady state
Then: cardiovascular effort. It is
2x5 Wall Squat meant to be hard but not
crushing. The goal is to get
2x10 Squat
2x5 Goblet Squat @ a good sweat. You could
25/15lbs Dumbbell or do it “Fartlek” Style.
Kettlebell Fartlek is Swedish for
“speed play.” It’s an
Then:
Work up to 90% Deadlift unstructured interval run,
1RM (I.e. 10 reps at 30% where you go from easy to
1RM, 5 reps @ 50% 1RM, moderate to hard efforts at
random. It’s also fun to do
3 reps @ 80% 1RM, 2 reps
@ 85% 1RM) with friends by playing
Then: games like follow the
5x2 @ 80% 1RM leader. There’s a huge
mental benefit from this
Rest 3 minutes between sets
Then: training due to its
5 minutes of Plank Hold: unpredictability—ditch
Hold your body at the top your watch, your distance
goals, and all your other
of push-up position for 5
total minutes. Split up the numbers and just go out,
sets and rest as needed. Just have fun, and keep it free
make sure form is perfect flowing.
and abs are engaged
throughout. Note: Running is the most
Then: preferable form of
10 minute Run @ Easy cardiovascular
conditioning for this
Pace
exercise however it you
have any knee or ankle
issue then use the rower or
exercise bike.
Fight Conditioning
Wednesday Thursday
DAY TEN
Workout:
10 minute Row, Bike, Ski
or Run @ Easy Pace
Then:
“Can’t vs. Won’t”:
Set a rowing machine’s
computer’s interval setting
to 30 seconds of work and
90 seconds of rest. Row
 you have done 50 reps on
140 meters (110m for
women) and no more. Take
your 90 seconds of rest.
That’s 1 round. Next
round, row 141 meters
(111m for women) and no
more, followed by 90
seconds of rest. Continue
to add 1 meter to each
round until you “can’t” or
“won’t” go any farther
Then:
10 minute Row, Bike, Ski
or Run @ Easy Pace
Note: If you don’t have a
rower or SkiErg then run
for 30sec hard and 90sec
walk for 15-20 rounds
www.bobbymaximus.com
Friday Saturday Sunday
DAY ELEVEN DAY TWELVE DAY THIRTEEN DAY FOURTEEN
Workout: Workout: Rest Rest
“Fight IWT”:
100x Turkish Get-up @ 10 minute Row or Ski @ Easy
25/15lbs dumbbell or pace
kettlebell. The goal of Then:
today is mobility work and 2x5 Wall Squat
2x10 Squat
recovery. Should be done 2x5 Goblet Squat @ 25/15lbs
slow and controlled. Dumbbell
Alternate each arm until Then:
12x Power Clean @ 50% 1RM
+
each side. 3:00 min Row @ >900/750m
Pace +
90sec Rest, Three Rounds
Then:
5 minute Intermission
(including 3rd-90sec Rest
Period above)
Then: 
15x Front Squat @ 40% 1RM
+ 3:00 min Boxing/
Kickboxing/Pad Work +
90sec Rest, Three Rounds
Then:
5 minute Intermission
(including 3rd-90sec Rest
Period above)
Then: 
100x Curl-up
Note: Intensity for the row/ski
portion may need to be
adjusted upward or downward
depending on fitness level. The
goal is to hit an equal number
across all three intervals and
be as close to exhaustion as
possible.
Also note if you don’t have a
rower you could always run.
Bobby Maximus
Monday
DAY FIFTEEN
Workout:
10 minute cardiovascular
warm-up @ Easy Pace
Then:
Work up to Heavy Bench Press
(i.e. 10 reps @ 30% 1RM, 5
reps @ 50% 1RM, 3 reps @
70% 1RM, 2 reps @ 80% 1RM,
1 rep @ 90% 1RM)
Then:
“Love/Hate”:
Bench Press @ Bodyweight
(women use half bodyweight) +
Burpee/Pull-up
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7,
3/8, 2/9, 1/10 reps of each.
Looks like 10x Bench Press +
1x Burpee/Pull-up + 9x Bench
Press + 2x Burpee/Pull-up +
etc until you hit 1x Bench Press
+ 10x Burpee/Pull-up
Then:
“Quick & Dirty”:
Row, Ski, Run: 20 Seconds of
Work, 40 Seconds of Rest for 4
Rounds (i.e. 4 total minutes)
Rest 2 Minutes
 goals, and all your other
Row, Ski, Run: 20 Seconds of
Work, 40
Seconds of Rest for 4
Rounds
Then:
10 minute Row, Bike, Ski or
Run @ Easy Pace
Tuesday
DAY SIXTEEN
Workout:
60 minute Run @ 75-80%
MHR. This is steady state
cardiovascular effort. It is
meant to be hard but not
crushing. The goal is to get
a good sweat. You could
do it “Fartlek” Style.
Fartlek is Swedish for
“speed play.” It’s an
unstructured interval run,
where you go from easy to
moderate to hard efforts at
random. It’s also fun to do
with friends by playing
games like follow the
leader. There’s a huge
mental benefit from this
training due to its
unpredictability—ditch
your watch, your distance
numbers and just go out,
have fun, and keep it free
flowing.
Note: Running is the most
preferable form of
cardiovascular
conditioning for this
exercise however it you
have any knee or ankle
issue then use the rower or
exercise bike.
Fight Conditioning www.bobbymaximus.com
Wednesday Thursday Friday Saturday Sunday
DAY SEVENTEEN DAY EIGHTEEN DAY NINETEEN DAY TWENTY DAY TWENTY-ONE
Workout: Workout: Workout: Rest Rest
“Fight IWT”:
10 minute Row/Ski @ 100x Turkish Get-up @
10 minute Row or Ski @ Easy
Easy Pace 25/15lbs dumbbell or
pace
Then: kettlebell. The goal of Then:
“Let’s Make A today is mobility work and 2x5 Wall Squat
2x10 Squat
Deal” (Row/Ski): recovery. Should be done
2x5 Goblet Squat @ 25/15lbs
2000m Row/Ski for Time slow and controlled.
Dumbbell
Then: Alternate each arm until Then:
Rest amount of time it you have done 50 reps on 5x Power Clean @ 80% 1RM
+ 1:00 min Row
took to do 2000m each side.
@ >325/275m Pace +
Then: 
3:00 min Rest, Three Rounds
1000m Row/Ski For Time Then:
Then: 5 minute Intermission
(including 3rd-2min Rest
Rest amount of time
Period above)
it took to do 1000m
Then: 
Then: 5x Back Squat @ 80%1RM
500m Row/Ski For Time 1:00 min Burpee (for max
reps) + 3:00 min Rest,
Then:
Three Rounds
10 minute Row/Ski
Then:
@ Easy Pace 5 minute Intermission
(including 3rd-2min Rest
Period above)
Note: If you get a new
Then: 
2000m PR you are done
50x Pull-up (Strict. Dead
for the day… Hang, No Kip)
*women can do 25x pull-up
Also note if you do not
Note: Intensity for the row/ski
have a rower of SkiErg
portion may need to be
then Run. Use the adjusted upward or downward
distances 1.5m, 1m, and depending on fitness level. The
0.5m respectively. goal is to hit an equal number
across all three intervals and
be as close to exhaustion as
possible.
Also note if you don’t have a
rower you could always run.
Bobby Maximus
Monday
DAY TWENTY-TWO
Workout:
10 minute Run @ Easy
Pace
Then:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat @
25/15lbs Dumbbell or
Kettlebell
Then:
Work up to Heavy Power
Clean 1RM (I.e. 10 reps at
30% 1RM, 5 reps @ 50%
1RM, 3 reps @ 80% 1RM,
2 reps @ 85% 1RM)
Then:
8x3 Power Clean @
70% 1RM (SPEED
emphasis)
Rest 2 minutes between sets
Then:
“Gut Punch”:
Kettlebell/Dumbbell Step
Up + Feet-To-Hands (or
Knees To Elbows)
50-40-30-20-10 reps
of each (Note double
count for Step ups. 50
reps means 50 on each leg)
Then:
10 minute Run @ Easy
Pace
A B
Tuesday
DAY TWENTY-THREE
Workout:
60 minute Run @ 75-80%
MHR. This is steady state
cardiovascular effort. It is
meant to be hard but not
crushing. The goal is to get
a good sweat. You could
do it “Fartlek” Style.
Fartlek is Swedish for
“speed play.” It’s an
unstructured interval run,
where you go from easy to
moderate to hard efforts at
random. It’s also fun to do
with friends by playing
games like follow the
leader. There’s a huge
mental benefit from this
training due to its
unpredictability—ditch
your watch, your distance
goals, and all your other
numbers and just go out,
have fun, and keep it free
flowing.
Note: Running is the most
preferable form of
cardiovascular
conditioning for this
exercise however it you
have any knee or ankle
issue then use the rower or
exercise bike.
Fight Conditioning www.bobbymaximus.com
Wednesday Thursday Friday Saturday Sunday
DAY TWENTY-FOUR DAY TWENTY-FIVE DAY TWENTY-SIX DAY TWENTY-SEVEN DAY TWENTY-EIGHT
Workout: Workout: Workout: Rest Rest
10 minute Row, Ski or 100x Turkish Get-up @ “Fight IWT”:
10 minute Row or Ski @ Easy
Run @ Easy Pace 25/15lbs dumbbell or pace
Then: kettlebell. The goal of Then:
30 minute Row or SkiErg today is mobility work and 2x5 Wall Squat
For Max Meters recovery. Should be done 2x10 Squat
2x5 Goblet Squat @ 25/15lbs
Then: 
 slow and controlled. Dumbbell
10 minute Row, Ski or Alternate each arm until Then:
Run @ Easy Pace you have done 50 reps on 15x Push-up @ 2x53# KB +
each side. 4:00 min Row @
>1200/1000m Pace +
Note: You could also do a 1:00 min Rest
run for 30 minutes if you Two Rounds
don’t have proper Then:
equipment. 5 minute Intermission
(including 3rd-1min Rest
Period above)
Then: 
15x Goblet Squat 24/16kg  +
4:00 min Boxing/Kickboxing/
Pad Work + 1:00 min Rest
Three Rounds
Then:
5 minute Intermission
(including 3rd-1min Rest
Period above)
Then: 
100x Curl-up
Note: Intensity for the row/ski
portion may need to be
adjusted upward or downward
depending on fitness level. The
goal is to hit an equal number
across all three intervals and
be as close to exhaustion as
possible.
Also note if you don’t have a
rower you could always run.
C D E F G