Bodyweight MMA Strength and Conditioning Workout

Bodyweight MMA Strength and Conditioning Workout

Written by
December 1, 2014
Updated April 13, 2018

Workout Summary

It’s late and you’ve been sparring and hitting pads for what seems like an eternity. The problem is you still have hit your strength session. The only way you’re going to improve as a fighter is if you build skill and conditioning in the ring and strength in the gym. The Bodyweight MMA Strength and Conditioning Workout will destroy your grip, build gorilla pulling power, and only requires a pull up bar and your bodyweight.

Workout Instructions

Perform all exercises in group A in a continuous circuit fashion.  Move through this circuit as quickly as possible, once finished rest between 60-90 seconds and repeat for a total of 5 rounds.

A1: Bodyweight Archer Pull up – 5 rounds x 30 secs
A2: Bodyweight 1-Leg Deck Squat To Push Up – 5 rounds x 30 secs (each side)
A3: Bodyweight Ice Cream Maker – 5 rounds x 20 secs
A4: Bodyweight 1-Arm Leg Raise – 5 rounds x 20 secs (each side)

Other Workout Details

Workout Created By: Marcus Martinez
Workout Demonstrated By: Marcus Martinez
Equipment Used: N/A

Marcus Martinez
Marcus Martinez is part of MBody Strength. MBody Strength helps people discover their physical potential through any means possible...Our mission is to find, test, and, in some cases, invent the most efficient forms of fitness training and equipment. We believe that there is no "Best" way for everyone to get results, there is only the way that works for you personally. We're here to help you find that way.
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