Workout Routines

The Anthony Pettis 'Hurricane' Workout Routine

Say bye-bye to boring cardio and put this high-intensity routine to the test.

by
anthony-pettis-kick
Duration 25 min
Exercises 5
Equipment Yes

The Hurricane is a sprint workout used by UFC star Anthony 'Showtime' Pettis. It will get your heart rate to max capacity before you transition to a bodyweight workout. The idea is to begin with a sprint, then do difficult loaded and body-weight moves after you’ve got your heart rate up.

SEE ALSO: Pettis Shines In and Out of the Octagon

It mimics a fight in that you can begin with a high-endurance stand-up, then end up grappling on the ground after running around the cage. You have to be ready for close combat even after you’re gassed from a stand-up flurry. As you can see, the Hurricane allows for a lot of substitution and variation, depending on what kind of fight you expect or how badly you need to work on your endurance.

Showtime's Tips

  1. A training activity must be at least equal in length to the event you’re training for. “If I’m prepping for a 25-minute fight, this is what we’ll use,” Pettis says. 

  2. A fighter’s prep must focus on technique. “You can’t just do cardio and prepare for a fight,” Pettis says. “The only way you can get ready to do grappling, wrestling, and striking is by doing it.”

Hurricane Workout

Exercise 1

Treadmill Run
exercise image placeholder
1 sets
60 sec reps
-- rest
*No incline, moderate pace.

Exercise 2

Treadmill Run
exercise image placeholder
1 sets
9 min reps
-- rest
*Set treadmill at an incline, increase pace (almost sprint).

Exercise 3

Turkish Getup You'll need: Dumbbells How to
Turkish Getup thumbnail
1 sets
to fatigue reps
as needed rest
*Substitute with bodyweight squats, sit-out MMA drill or pushups.

Exercise 4

Treadmill Run
exercise image placeholder
1 sets
60 sec reps
-- rest
*No incline, moderate pace.

Exercise 5

General Pushup You'll need: No Equipment How to
Pushup thumbnail
1 sets
to fatigue reps
as needed rest
*Substitute with bodyweight squats, sit-out MMA drill or Turkish getups.

Exercise 6

Treadmill Run
exercise image placeholder
1 sets
60 sec reps
-- rest
*No incline, moderate pace.

Exercise 7

Turkish Getup You'll need: Dumbbells How to
Turkish Getup thumbnail
1 sets
to fatigue reps
as needed rest
*Substitute with bodyweight squats, sit-out MMA drill or pushups.
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