Casino Royale–Style Weekly Plan

Density • Conditioning • Grip • Recovery

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Progression (simple)

• Weeks 1–2: 4 rounds on circuits (where ranges allow)
• Weeks 3–6: 5 rounds
• Weeks 7–12: 5–6 rounds (or shorten rest to 20–30 sec)

Rest: 30–45 sec between rounds unless stated

Day 1 — Full-Body Density + Speed Kicks

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Circuit (5–6 rounds)

• Push-ups × 30
• Pull-ups × 10
• Bodyweight squats × 30
• Hanging leg raises × 15
• Burpees × 10

Rest: 30 sec max between rounds

Speed Kicks (unchanged)

• Total 10 minutes
• 30 sec on / 30 sec off
• Roundhouse (fast snap) + Front kick (fast snap)

Day 2 — Pull/Grip + Conditioning

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Circuit (4–5 rounds)

• Pull-ups × 10–12
• Farmer carries × 40 m
• Push-ups × 25
• Walking lunges × 20 steps
• Plank × 60 sec

Rest: 30–45 sec between rounds

Finish

• Sled push / tyre push: 5 × 20 m
• Rest 60–90 sec

Day 3 — Athletic Legs + Technique Kicks

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Circuit (4–5 rounds)

• Jump squats × 15
• Reverse lunges × 20 (10/side)
• Kettlebell swings × 20
• Step-ups × 20 (10/leg)

Rest: 45 sec between rounds

Technique Kicks (unchanged)

• 20 minutes
• Slow chamber → slow extension → slow recoil
• Focus: balance, precision, control

Day 4 — Fight Engine (Ropes + Burpees)

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Circuit (5 rounds)

• Burpees × 15
• Battle rope alternating waves × 30 sec
• Push-ups × 20
• Bear crawl × 20 m

Rest: 30–45 sec between rounds

Finish

• Shuttle runs (suicides): 6–8 rounds
• Walk-back recovery

Day 5 — Upper Density + Carries

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Circuit (4–6 rounds)

• Dips × 20
• Chin-ups × 10
• Push-ups × 25
• Hanging knee raises × 20

Rest: 30–45 sec between rounds

Finish

• Farmer carries: 40 m × 4
• Rest 60 sec

Day 6 — Power + Power Kicks

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Power Work

• Tyre flips: 5 × 6–8 flips
• Hill sprints: 6–10 × 20–40 m (walk-back recovery)

Power Kicks (unchanged)

• 20–30 minutes
• 3-minute rounds / 1-minute rest
• Spinning back kicks • Turning side kicks • Jump kicks • Heavy roundhouse

Day 7 — Recovery / Mobility

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• 20–30 min stretching
• Hip mobility
• Light walk
• Optional sauna / contrast shower