The Beginner Program · Muók Boxing
Curriculum
Your first eight weeks, mapped out before you ever walk in. A structured path built for complete beginners — no experience required, no fitness prerequisite, no guesswork.
8 Weeks
Two structured blocks. Join any week — the curriculum cycles continuously.
Most people interested in Muay Thai never join a gym. They picture walking into a room full of experienced fighters and being expected to keep up. That is not how it works here. At Muók, complete beginners follow a real curriculum — with their own group, their own coach, and a clear path forward. This page shows you exactly what that path looks like.
01
How Our Classes Work
Evening Classes
Two Groups.
Two Coaches.
Every evening class splits into a beginner group and an experienced group, each with its own dedicated coach. Brand-new members train with people at their level — nobody is thrown in with experienced fighters.
Mon–Thu · 5:00–6:15pm & 6:30–7:45pm
Fri · 4:00–5:00pm & 5:00–6:15pm
Morning & Noon Classes
All Levels.
All Welcome.
Morning and noon classes are open to everyone — beginners and advanced students train side by side, and every drill adapts to where you are. No experience needed to walk into any of them.
Every class · Every level · Every day
02
The Eight-Week Curriculum
Weeks 1–4 Foundations
Week 01
Stance & Footwork
How to stand, move, and stay balanced. The base everything else is built on.
Week 02
Jab & Cross
Your two most important punches — thrown with structure, not just effort.
Week 03
Hooks, Uppercuts & Defense
Rounding out your boxing and learning to protect yourself while you strike.
Week 04
Teep, Roundhouse & Switch Kick
The kicks that make Muay Thai what it is — starting with the push kick that controls distance.
Weeks 5–8 Building the Arsenal
Week 05
Knees & Clinch Posture
Your introduction to the range Muók is known for — posture, frames, and knee strikes.
Week 06
Elbows & Combinations
Completing the eight limbs and linking your weapons into flowing combinations.
Week 07
Defense & Counters
Blocking, checking kicks, and answering back — structure first, speed later.
Week 08
Light Technical Partner Work
Putting it all together with a cooperative partner at controlled, light intensity.
The Anatomy of Every Class
Every session follows the same structure. The fundamentals round is identical every class — which is exactly why you can join any week and never feel lost.
Warm-Up
Fundamentals
Technique of the Week
Pad & Partner Work
Conditioning
Cool-Down
Start 75 Minutes
Join Any Week. There Is No Start Date.
The curriculum cycles continuously and every class opens with the same fundamentals. Progress is measured in classes attended, not calendar weeks — miss a week for work or travel and the topic comes back around on the next cycle. Nobody restarts. Nobody falls behind.
03
Built for Beginners
Principle 01
Cooperative Partner Work Only
All partner work in the beginner program is cooperative, programmed, and capped at light intensity — built for learning, not competing.
Principle 02
Everything Scales
Every exercise has an easier version, nobody sits out, and anyone can decline any drill, any day — no explanation needed.
04
How You Move Up
The Goal · We Recommend At Least 30 Classes
Graduating to the Experienced Group
We recommend at least 30 classes before moving up. Coaches move you up when you can demonstrate the following — there's no test day and no ceremony. Coaches watch you in normal classes and tell you when you're ready.
  • A balanced stance and clean movement, with your guard returning automatically after every strike
  • All the core weapons — jab, cross, hook, uppercut, teeps, roundhouse and switch kicks, knees, and elbows — thrown with proper technique on the pads
  • Basic defense: blocking and checking kicks with correct structure
  • Stringing punches and kicks together into combinations
  • Control and composure in cooperative partner drills, plus gym etiquette
It should feel like a goal you can see from day one — not an exam.
The Transition Isn't All-or-Nothing
When you're close, a coach invites you to try the experienced classes while you keep sharpening specific things in the beginner group. You train in both until you're fully ready — and going back to a fundamentals class is sharpening, never a demotion.
Muók Boxing mural Georgetown Seattle Muay Thai gym
05
Where This Leads
Muók is one of the few gyms anywhere that trains the clinch every single day in our experienced classes — it's part of our identity. The beginner program is the on-ramp that gets you there.
06
Common Questions
  • Do I need experience?
    No. The program is built for complete beginners — most people in the beginner group started with zero experience.
  • Do I need to be in shape first?
    No — that's what the program is for. Every exercise scales to your current level, and the fitness builds as you train.
  • Will I have to spar?
    All partner work in the beginner program is cooperative and light. Sparring enters the picture later, in the experienced group, and always by choice.
  • What if I miss a week?
    Topics cycle back around — you never restart and you never fall behind. Progress is counted in classes attended, not weeks on a calendar.
Georgetown · Seattle · First Class Free
Start Week One
Whenever You're Ready
No start date to wait for. No experience needed. Come try a beginner class free and see the program for yourself.
Book Your Free Trial →