McCarthy Training programmes

Intelligent Masters Specific Functional Fitness Programming to make you better than before.

Learn more about McCarthy Training

Proven Methods That Make You Better Than Before

Certainly biophysical capcabilites need to be prioritized in order for progression as we age. become better than before with McCarthy Training.

The benefits are clear

Better Than Before

Example Week Mc Perform


Warm up  Example

3 rds

Banded monster Walk x 10m-side

Front foot elevated splits squats x 8

Dowel Overhead duck walks x 10m

Band Pull Aparts x 15


A1 KB Front Rack Step UP 3 x 8/s

A2 Side Plank x 30 sec

B1 Back Squat 4 x 5 T31x1

B2 Prone Swimmers x 8

C1 Mc MIx

6 Rounds

4 Power cleans @ 135/95

8 Bar Facing Burpees

10 Cal Assault Bike

Rest 1 min

* ensure All rounds are the same time domain


D1- DB External Rotations x 15

D2- Banded Wall slide w foam roller x 15


Warm up - (Not shown)


A1 DB Z Press 3 x 8

A2 Barbell Supinated Row 3 x 8

B1 Gymnastic Skill- EMOM 10

1. Double Unders x 50

2. Strict C2B

C1 Mc Sustain

5 Rds

16 Cal Row

16 Cal Bike

16 Cal Ski

* ensure All rounds are the same time domain


D1 Hollow Hold x 30 sec

D2 Turkish Get Up x 3/side


Warm up  (not shown)


A-  Ev 90 sec for 9 min

Hang Power Snatch

B1- Snatch Pull 5 x 3 @ 100% 1RM

C1- BB Romanian Deadlift 3x 8

C2- Ring Hold x 30 sec

Mc Pain

4 sets

12/10 Cals Assault Bike  (Hard)

15 x Thrusters @ 95/75lbs

Rest 4min


Warm up  (Not Shown)

Ub ST-2

A1 Bench Press 3 x 8

A2 Strict Chin Ups 3 x 8


B1. Front Squat 4 x 6

 (2 sec pause in the bottom)

C.1 Gymnastic Endurance

Ev 3min for 12

10 Cal Ski Erg

5-10  x Strict HSPU

10m HS Walk

8 x Burpee Box Jump over @ 24/20 inch

D1. Core

D1 Pike Off Rower x 15

D2 Overhead Kb Walk x 30 sec /side

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