Weekly Training Plan
Monday: Build · Tuesday: Rush 45 · Wednesday: Engine · Thursday: Rush 45 · Friday: Build
Strength work on Build days follows ONE | Build: Pre-Phase. Each session includes a warm-up, main training blocks, and a cool-down.
Build · Rush 45 · Engine
Hybrid training: strength blocks built around foundational patterns, followed by structured boxing blocks focused on reps and combinations.
- Squat-to-stand — 6 reps
- Lunge stretch — 3/side
- Band pull-aparts — 15 reps
- Scap push-ups (or incline) — 10 reps
- Shadowboxing — 60 seconds
ONE | Build: Pre-Phase
- Dumbbell Squat — 2 × 12–16
- Walking Lunge — 16–20 total steps
ONE | Build: Pre-Phase
- Dumbbell Bench Press — 2 × 12–16
- Close-Grip Push-Up — 2 × 12–16
- Jab
- 1–2
- 1–1–2
- 1–2–3
- 1–2 (power)
- 1–2–3–2
- 2–3–2
- Breathing reset — 60–90 seconds
- Hip flexor stretch — 45 seconds/side
- Hamstring stretch — 30–45 seconds/side
- Pec stretch — 30–45 seconds/side
High-output strength-conditioning format using dumbbells, kettlebells, bands, medicine balls, and bodyweight. Reps are prescribed for each move.
- March/jog in place — 60 seconds
- Squat-to-stand — 6 reps
- World’s greatest stretch — 3/side
- Band rows — 15 reps
- Block 1: KB Swings — 12 reps + Band Rows — 15 reps
- Block 2: DB Reverse Lunge — 8/side + Med Ball March — 30 steps
- Block 3: DB Push Press — 10 reps + Mountain Climbers — 30 total
- Block 4: Goblet Squat — 12 reps + Band Face Pull — 15 reps
- Block 5: Farmer Carry — 40–60 steps + Plank — 40 seconds
- Hip flexor stretch — 45 seconds/side
- Calf stretch — 30 seconds/side
- Hamstring stretch — 30–45 seconds/side
- Breathing reset — 60–90 seconds
Boxing-conditioning format built around nine 3-minute rounds with 1-minute rest periods. Rounds are assigned by punch focus, combination focus, or movement focus.
- Round 1: Jab
- Round 2: 1–2
- Round 3: 1–1–2
- Round 4: 1–2–3
- Round 5: Jab to body / jab to head
- Round 6: Slip + 2
- Round 7: Roll + 3
- Round 8: Angle step + 1–2
- Round 9: Combo flow
Second weekly HIIT-style strength-conditioning day with different movement pairings to complement Build days and keep total weekly stress balanced.
- Quick feet — 30 seconds on / 30 seconds off × 2
- 90/90 hip switches — 8 total
- Band rows — 15 reps
- Bodyweight hinge — 10 reps
- Block 1: DB Thruster — 8 reps + Band Pull-Apart — 20 reps
- Block 2: KB Deadlift — 12 reps + Side Plank — 30 sec/side
- Block 3: Med Ball Squat-to-Press — 12 reps + High Knees — 30 sec
- Block 4: 1-Arm DB Row — 10/side + Lateral Lunge — 8/side
- Block 5: Band Pallof — 10/side + Carry — 40–60 steps
- Hamstring stretch — 30–45 sec/side
- Thoracic open book — 6/side
- Child’s pose with side reach — 30 sec/side
- Breathing reset — 60–90 seconds
Second weekly Build day: strength blocks + boxing blocks, structured to complement Monday and support weekly progression.
- Band pull-aparts — 15 reps
- Band external rotations — 10/side
- Wall slides — 8 reps
- Shadowboxing — 60 seconds
ONE | Build: Pre-Phase
- Dumbbell Shrugs — 2 × 12–16
- Dumbbell Rear Delt Fly — 12–16
ONE | Build: Pre-Phase
- Dumbbell Curls — 2 × 12–16
- Close-Grip Push-Up — 2 × 12–16
- 1–2
- 1–2–3
- 1–2–3–2
- 2–3–2
- 3–2–3
- 1–2 (power)
- Breathing reset — 60–90 seconds
- Hamstring stretch — 30–45 sec/side
- Chest stretch — 30–45 sec/side
- Upper back rotation — 6/side