logo

Buy Olympia 2022 Tickets - Dec 15th-18th

Buy Now!
Jump to the routine

The high-intensity MMA workout to build strength and muscle endurance

Train like a fighter with this fast-paced circuit that'll leave no muscle unscathed—so you can do the same to your opponents.

Jump to the Routine
  • 30 min

  • 3

  • Yes

Man doing pushups with dumbbells
MRBIG_PHOTOGRAPHY / Getty
Man doing pushups with dumbbells
MRBIG_PHOTOGRAPHY / Getty

This workout is designed to train your entire body in one session with a focus on strength and endurance. And that’s not just physical endurance. This routine takes a ton of mental fortitude to push through fatigue, which will develop the mental toughness you need to get through a brutal MMA fight.

How to do it

The workout consists of a warmup, a circuit workout, and an additional set of grip-strength moves. The circuit workout comprises five stations, each with its own set of exercises designed to be done back-to-back. Do as many reps as possible at each station in five minutes, rest 60 seconds, then move on to the next station. You’ll do that station workout three times, for a total of 15 stations.

The station workout is designed to prep you for a 5-minute, 5-round fight.

Warmup

Starts with a dynamic warmup. 

After, complete 25-meter sprints, walking back to start to recover. Repeat for 5 minutes. These will raise your heart rate and wake up the muscle fibers responsible for powerful, explosive movements.

Circuit Workout

Repeat each station for 5 minutes with minmal rest. Take a 60-second break between each station.

Station 2: Exercise 1 is a heavy-bag burpee (assault the bag with varying punch and kick combos when you jump up). Exercise 2 is a burpee clean and press with 25lb dumbbells.  

Station 3: Exercise 5 is plank Jacks (keep your butt down as you jump your feet in and out of the plank position).

Grip Work

Grip strength increases a fighter’s abilities during submissions and grappling, and adds impressive strength to punching power.

Exercise 2 is fat-bar pullups. Hold tennis balls in your palms against the bar. They’ll force you to tighten your grip and build the muscles in your hand as you perform pullups.

Exercise 3 is plate pinch. Hold two plates (25lb or 35lb) together for as long as you can, standing still or walking back and forth.

Routine

Want a copy on the go?
Print

Station 1: Upper-body strength and muscle endurance

Do 5 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 3

Pushup

Equipment
Sets
5
Reps
15
Rest
As little as possible
How to
Exercise 2 of 3

Jumping Jack

Equipment
No Equipment
Sets
5
Reps
15
Rest
As little as possible
Exercise 3 of 3

Bench Dip

Equipment
Bench
Sets
5
Reps
15
Rest
As little as possible

Station 2: Full-body circuit

Do 5 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 3

Burpee

Equipment
No Equipment
Sets
5
Reps
10
Rest
As little as possible
Exercise 5 of 3

Clean and Press

Equipment
Medicine Ball
Sets
5
Reps
10
Rest
As little as possible
Exercise 6 of 3

Weighted Burpee

Equipment
Dumbbells
Sets
5
Reps
10
Rest
As little as possible
Exercise 7 of 3

Burpee

Equipment
No Equipment
Sets
5
Reps
10
Rest
As little as possible

Station 3: Full-body conditioning

Do 5 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 8 of 3

High knees

Equipment
Sets
5
Reps
10
Rest
As little as possible
Exercise 9 of 3

Mountain Climber

Equipment
Medicine Ball
Sets
5
Reps
10
Rest
As little as possible
Exercise 10 of 3

Jumping Jack

Equipment
No Equipment
Sets
5
Reps
10
Rest
As little as possible
Exercise 11 of 3

Plank

Equipment
No Equipment
Sets
5
Reps
10
Rest
As little as possible
Exercise 12 of 3

Bulgarian Split Squat

Equipment
Dumbbells
Sets
5
Reps
10 (each side)
Rest
As little as possible

Station 4: Full-body strength

Do 5 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 3

Goblet Squat

Equipment
Kettlebells
Sets
5
Reps
10
Rest
As little as possible
Exercise 14 of 3

Front Squat to Press

Equipment
Dumbbells
Sets
5
Reps
10
Rest
As little as possible
Exercise 15 of 3

Pullover/Triceps Extension

Equipment
Barbell
Sets
5
Reps
10
Rest
As little as possible
Exercise 16 of 3

Incline dumbbell circles

Equipment
Cable Machine
Sets
5
Reps
10
Rest
As little as possible
Exercise 17 of 3

Dumbbell Biceps Curl

Equipment
Dumbbells
Sets
5
Reps
10
Rest
As little as possible
Exercise 18 of 3

Swiss Ball Pushup

Equipment
Swiss Ball
Sets
5
Reps
10
Rest
As little as possible
Exercise 19 of 3

Bentover Row

Equipment
Barbell
Sets
5
Reps
10
Rest
As little as possible

Station 5: Core

Do 5 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 20 of 3

Toe Touch

Equipment
Medicine Ball
Sets
5
Reps
10
Rest
As little as possible
Exercise 21 of 3

Tire Flip

Equipment
Sets
5
Reps
10
Rest
As little as possible
Exercise 22 of 3

Ab Rollout

Equipment
Ab Wheel
Sets
5
Reps
10
Rest
As little as possible
Exercise 23 of 3

High-Speed Curl (band)

Equipment
Resistance Band
Sets
5
Reps
10
Rest
As little as possible

Grip work

Do 3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 24 of 3

Towel Pullup

Equipment
Pullup Bar
Sets
3
Reps
10
Rest
As little as possible
Exercise 25 of 3

Pullup

Equipment
Pullup Bar
Sets
3
Reps
10
Rest
As little as possible
Exercise 26 of 3

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
10
Rest
As little as possible
See all of our tutorials