25 minute MMA Style Workout



A lot of guys (and girls) want to be a fighter. However, what a lot of people don’t actually realize is that being a fighter means you have to get punched and kicked, a lot, and only a certain kind of person can actually handle that. And while getting hit in the face sucks, the conditioning is tough too! The hard work and dedication needed can deter a lot of people from the fight game as well.

When it comes to fight time, if you aren’t in top physical condition and you gas out, you’re done. It’s as simple as that.

“Fatigue makes cowards of us all.”

Want to train like a fighter, without getting punched in the face?

At our gym, Just Fitness, I have the opportunity to work alongside the Warrior Strong Fight Team. At our gym we have boxing, kickboxing, MMA and Brazilian Jiu Jitsu, and along with my business partner who has 25+ years experience training fighters, I get to coach and train a lot of fighters when it comes to conditioning. And sometimes, “for fun”, I even join them in the punishment. I’ll be honest, I’ve yet to get in and spar with them — but man, these are some of the hardest workouts I’ve done.

Give this workout a try!

The Workout:

You’re going to do 4 rounds, 5 minutes in length, of 30 seconds on/30 seconds on of two movements, with 30 seconds rest between each round.

The movements:

  • Round 1: Plyo Lunges/Burpee Pull-Ups
  • Round 2: 20″ Box Jumps/Chest to Floor Push-Ups
  • Round 3: 5 lbs. Dumbbell Jabs/Squat Jumps
  • Round 4: 20 lbs. Wall Balls/Burpees

How it works:

In round 1 you’re doing 30 seconds of plyo lunges and then without resting, 30 seconds of burpee pull-ups, followed by 30 seconds of plyo lunges and then back to 30 seconds of burpee pull-ups. This continues, non-stop, for 5 minutes. Once done of your first round, you rest for 30 seconds, and then you’re onto round 2. This cycle continues until all four rounds are done. Your goal is to not stop! You can do this with any two movements for 4 rounds.

Why we do it this way:

On fight night our fighters fight three 3 minute rounds, with 90 seconds rest between each round. In actuality, when in training, we work them up to five 5 minute rounds. The reason we do longer rounds with only 30 seconds rest between is to get them used to being able to go longer and recover faster. Being able to recover in 30 seconds gives the head coach 60 seconds to give direction and converse with the fighter between rounds.



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