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How do you train champion boxer Andrew Moloney?

One of the most underrated joys of life is working with great people. 

In 2013, I began coaching Andrew Moloney for the Commonwealth Games.

I was Andrews strength and conditioning coach. In 2014 he won gold in Glasgow and I earned my Poliquin International Certification level 5, one of the highest certifications to bestow any strength coach from working with such an athlete. 

I continued training Andrew right up until he moved state (about the first 13 or so professional fights). As a trainer and coach, Andrew made me better. His heart, drive, commitment is second to none. He wanted to be the world champion, and I knew one day he would be. 

And on February 29th, 2020, he did it. He became the WBA super flyweight champion of the world.

We had very specific blocks of training based upon when Andrew was scheduled to fight and we shared many gruelling sessions together. Our conditioning sessions were something else.

As Andrew had to be ready for 3-minute rounds, I structured all of Andrews conditioning work to be around 3 minutes of work time and 60 seconds rest. In this training clip, Andrew does 6 exercises, each 30 seconds in length. Here’s the workout: 

  • A1 Ropes slams 
  • A2 Overhead ball throw 
  • A3 Farmers walks
  • A4 Sled pull 
  • A5 Rope circles 
  • A6 Landmine punches 
  • Breathe! (60 seconds)

4 rounds

Don’t try this one at home! 

It’s intense and is done under very strict conditions, i.e I never allowed performance to drop between rounds under 10%. If it did we stopped. 

If you ever wanted to know how we train elite athletes, check out the video. 

Train hard! 

Mark Ottobre 

Enterprise Fitness

Andrew Moloney

If you have a question, ask Mark at the Enterprise Fitness Facebook page. If you would like further information about training with Mark or a member of the Enterprise Fitness team, email [email protected] or call 1800 887 143.

For the latest updates from the studio, subscribe to the Enterprise Fitness YouTube channel and like Enterprise Fitness on Facebook.

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Privacy Policy

Enterprise Fitness – Data collection and privacy policy
Thank you for visiting Enterprise Fitness, located in Richmond, Victoria.
We respect and protect the privacy of our website users and clients.
We act in accordance the Privacy Act 1988 (Cth).
This policy tells you how we collect and use information.

Data Collection

We only collect the Personal Information or additional information necessary to provide the service or goods you require. “Personal Information” means any information from which your identity is known or can be reasonably ascertained.


We do not collect Personal Information about you when you visit our website.
You can use the website without telling us who you are or revealing other Personal Information.

If you send us a contact or feedback form we will collect Personal Information. If you contact us we will collect the email address you nominate and any other identifying information you provide, such as a name or phone number. You consent to us contacting you by providing that Personal Information.


We also collect Personal Information about you when you commence training with us as a client or when you make a purchase through our website. This may include additional information about you, such as your training history, health etc.

When we collect Personal Information or additional information we will treat it in accordance with our privacy policy.

Privacy policy

Access to your Personal Information or additional information is restricted to staff who need it to provide benefits or services to you.

We train our staff about the importance of confidentiality and maintaining the privacy and security of your information.

We do not share Personal Information with other entities unless you request us to, we ask you first or required by law to share.

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We collect this data by using Cookies (which are small files that are stored on your computer or mobile device). We use Cookies to record how many times you have visited our website and which parts of our website you have visited. Cookies can be used to provide you with information that you are interested in. By using our website, you consent to the processing of data about you by Google in the the way described in Google’s Privacy Policy.

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To protect your privacy, we will require evidence of your identity before we can give you access to information about you or change it.

You can contact us by email, or send your request or complaint to the postal address below. We undertake to respond within 30 days.

If the request or complaint will take longer to resolve, we will provide you with a date by which we expect to respond.

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Privacy Manager
Enterprise Fitness
381 Swan Street
Richmond Victoria 3121

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