Sunday Shred

Cross training at Khunpon

Sunday Shred brings a bigger challenge to the end of your training week. The class combines strength exercises, lifting, circuits and functional conditioning in a workout that changes every Sunday.

Expect a session that asks you to manage your effort, keep moving under fatigue and stay focused through the final repetitions. The exercises and the format vary, so there is a fresh challenge each week and a reason to come back.

It is a demanding session with a shared sense of purpose: turn up, put in the work and finish the week feeling accomplished.

A tougher session, adapted to your level

Sunday Shred is designed for people who enjoy a challenge, but you do not need to be an elite athlete to take part. Weights, repetitions and exercise options are adjusted to your ability, and the coach explains the session and helps you choose an approach that lets you work hard with control.

Experienced members test their pacing, strength and work capacity. Those newer to cross training focus on learning the movements and building consistency through the workout.

If you are completely new to exercise or unsure where to begin, message our team. We can help you decide whether Sunday Shred or one of our Circuit or HIIT classes is the better starting point.

What to expect on Sunday

The session starts with a warm-up and a briefing on the day's workout. You practise the key movements, select your weights and understand the challenge before the main work begins. Depending on the week, a short preparation block may lead in, often timed intervals to get you moving.

The main challenge combines lifting and conditioning. Sessions may include deadlifts, thrusters, burpees and running, arranged into timed rounds, circuits or descending repetition challenges. Pacing matters: you work on an effort you can sustain, moving efficiently between exercises and keeping your technique consistent as fatigue builds.

Core work or a final finisher may round out the session. The structure changes with the programme, so each Sunday brings something different.

Strength and the fitness to keep going

Cross training combines different types of exercise in one session, so you use strength and conditioning together. Sunday Shred builds muscular endurance, full-body strength and the ability to sustain effort across different movements, and the changing workouts challenge your coordination, pacing and concentration.

For regular members, martial artists and fitness enthusiasts, it is a chance to apply your training to a demanding weekly workout and build confidence in what you can do.

Sunday training in your Phuket routine

Join a group ready to put in the work and encourage each other through the challenge. Sunday Shred brings the energy of a shared workout to your weekend, with everyone chasing their own best effort. Based at Khunpon Martial Arts in Cherngtalay, it is an option for local members and for visitors who want to keep training while in Phuket.

Come ready to work, support the people around you, and finish the week with a session you can be proud of. Sunday, 09:30 to 10:30. Message our team to ask about the next session or your experience level.

Programs: Muay Thai · Jiu-Jitsu · MMA · Hyrox · S&C