Training solutions created by New Zealand's Crossfit Games Master Athlete Ryan McCarthy.

McCarthy training membership you will have access to two training programmes.

MT45 is a simple functional fitness solution designed for the busy person. You will have access to 3 different track Options

MT45- Advanced 

MT45- Minimal Equipment (DBs, Plyo Box and Skipping rope)

MT45- Equipment Free

MT Build

MT build is a functional bodybuilding programme that combines modern functional fitness  principles  with old school strength and bodybuilding training. Perfect for anyone looking to increase function, muscle and fitness.

Simple and Sinister

AMRAP 18

20 x Box Jumps

15 x DB Front Squats @22.5/15kg

12 x STOH @ 22.5/15kg

400m Run

Advanced

20 x Box Jumps

15 x BB Front Squats @ 60kg/40kg

10 X Push Press @60/40kg

400m Run

Equipment Frees

18 x Burpees

15 x Air Squats

12 x Press Ups

400m Run

Summers Coming

EMOM 8

1. 10 x DB Z Press /

2. 12 x DB Bent Over Row 

Rest 2min

EMOM 8

1. 10 x DB Floor Press

2. 20 x DB Swing

Rest 2min

EMOM 8

1. 12 x DB Upright Row

2. 10 X DB Front Rack Reverse 

21-15-9 

Press Ups

Air Squats

Burpees

Strength

4 sets

1. 6 x Push press 

rest 120 sec

3 sets

2A- 8 x DB Z press 

2B- 6  x Strict Chins

Rest 90 sec

5 Rds

Row- 15 cals

12 x DB Bench Press 

10 x Barbell row 

Rest 1 min

Core

3 Sets

16 x Russian Twists

12 x V ups

1min Pron Hold

EMOM 8

3 x Deadlift At 75%

1A- 10 x Toes Elevated Romanian Deadlift

1B- 12 x DB Single Arm row

3 Sets

2A- 10 x DB front rack deficit reverse lunges

2B - 12 x Kb Hang cleans

10 AMRAP

Ski Erg 15 cals or 50 Double Unders

10 DB deadlifts @ 22.5/15kg

8 DB Hang Cleans

6 DB Push Press

3 sets

3A Barbell bicep curls 21s- 7 reps bottom quarter, 7 half reps, 7 full reps

3B- banded tricep Extensions