New Onnit Performance T-Shirts are available now! New Onnit Performance T-Shirts are available now! Shop Now
8 Metabolic Conditioning Workouts for MMA Fighters

8 Metabolic Conditioning Workouts for MMA Fighters

Strength + Cardio = Dominance

If you’re reading this right now,  you are someone who wants to take their training to the next level and find the most efficient ways to reach your optimal fitness goals.

As an MMA conditioning coach I understand that combat fighters are some of the best conditioned athletes in the world. The intensity of fights are non-stop and one mistake can lead to defeat.

As important as skill training is, if you don’ t have the strength and conditioning to utilize your skills, then you are useless.

Developing peak overall physical condition is the ultimate goal while training for power, explosiveness, strength, speed, agility and muscular endurance.

This is where metabolic conditioning workouts step up to the plate and deliver.

You don’t need to be an MMA athlete to gain the benefits from these workouts. This type of training has become popular with fitness enthusiasts who want to improve their VO2 max, strength, power, and agility while burning fat and building lean muscle.

What Are Metabolic Conditioning (MetCon) Workouts?

Metabolic conditioning workouts use exercises that burn lots of calories during your workout and keep the body burning calories after your workout ends. They usually involve the entire body, short periods of rest and are designed to push the limits of your body to build strength and endurance while getting toned. The workouts below are some of the toughest and most challenging exercise plans on the planet, which means you, will improve your overall conditioning fast.

My metcon workouts are a mixture of burpee variations with strength, plyometric, core and abs movements. Each circuit consists of 10 exercises; five are burpee variations and the other five are strength exercises.

Each metabolic conditioning workout is full body and will target the following movements:

● Kettlebell or Compound Strength Movement
● Abs or Core
● Lunge or Squat
● Push or Pull
● Press

The burpee variations will also consist of these movement as well, making metabolic conditioning the ultimate workout.

The metabolic circuits consist of power training, plyometrics, strength and conditioning, cardio, muscular endurance and core development.

These metabolic circuits will help you improve your overall fitness – using your Bodyweight, Kettlebells, Dumbbells, Barbells, Medicine Balls, Stability Balls, Resistance Bands, Sandbags and other fitness equipment to jack up your metabolism, burn body fat and improve your overall work capacity.

The bi-product is usually a strong, lean and ripped body.

Finally metabolic circuits will test you mentally and push you to your physical limits. Be prepared for battle and DO NOT QUIT!

Metabolic Conditioning Workout Instructions

Perform as many reps as possible of each exercise for 60 seconds followed by a 15 seconds rest one after the other with no rest in between.

● Rest for 2 minutes and repeat for 3 Full Rounds.
● Workout Time = 41 minutes.

Warm up before and stretch after this workout.

1. MMA Metabolic Conditioning Workout


Exercise List

1. Side-to-Side Kettlebell Swings
2. Alternating Single Leg Burpees
3. Alternating Abs Bicycle Kicks
4. Plyo Push Up Burpees
5. Zercher Forward Lunges
6. Dumbbell Burpees
7. Barbell High Pulls
8. Speed Climber Burpees
9. Dumbbell Punches
10. Burpees

2. MetCon Exercises for Strength and Conditioning


Exercise List

1. Heavy Kettlebell High Pull Swings
2. Burpee Sprawls
3. Rotational Mountain Climbers
4. Side-to-Side Slalom Burpees
5. Dumbbell Side to Side Lunges
6. Double Burpees (2 Push Ups and 2 Prisoner Jump Squats)
7.  Stability Ball Roll Ups
8. Grasshopper Burpees
9. Ground and Pound – Alternating Dumbbell Rows
10. Burpee Speed Thrusters

3. Metabolic Conditioning Exercises – Metabolic Monster


Exercise List

1. Dumbbell Deadlift Curls
2. Slalom Burpees
3. Abs V-Ups
4. Double Knee Tap Burpees
5. Dumbbell Step Ups
6. Double Push Up Burpees
7. Hand to Hand KB Depth Rows
8. Quad Thrust Burpees
9. Alternating Side to Side Lateral Raises
10. Alternating Kick Thru Toe Touch Burpees

4. MetCon Workout for BJJ and Grapplers – Submit to Nothing


Exercise List

1. DB Clean And Press
2. Burpee Kick Thrus
3. Alternating Knee Hip Thrusts
4. Rotating Burpees
5. Goblet Lunge
6. Bunny Hop Sprawls
7. Inverted Rows
8. Rolling Burpees
9. SandBag Shouldering Side To Side Cleans
10. Burpee Thrusters Speed

5. Muay Thai/Kickboxing Metabolic Conditioning Workout


Exercise List

1. Alternating DB Swings
2. Mountain Climber Burpees
3. Stability Ball Knee Strikes
4. Med Ball Thai Power Thrust Burpees
5. Alternating Jump Knees
6. Burpee Switch Kicks
7.  Speed Push Ups
8. Tuck Jump Burpees
9. Shoulder 15’s
10. Alternating Burpees Knees

6. MetCon Workout for Fighters – Sucker Punch


Exercise List

1. Heavy Kettlebell Swings 36 KG.
2. Regular Burpees
3. Abs V-Ups
4. Alternating Knee to Chest Push Up Burpees
5. Dumbbell Thrusters – 30 lbs.
6. Alternating One Leg Kick Back Burpees
7. DB Renegade Row – 30 lbs.
8. Plyo Lunge Burpees (Jump Lunge Burpees)
9. Kickouts
10. Tuck Jump Burpees

7. Bodyweight Metabolic Conditioning Workout


Exercise List

1. Pull Ups/Chin Ups
2. Overhead Clap Burpees
3. Side-to-Side walking Plank
4. Sprint Burpees
5. Alternating Reverse-forward bodyweight lunge
6. Alternating Side jump burpees
7. Dive Bombers
8. 8-Count Burpees/Leg Split Burpees
9. Plyo Push Ups
10. Double Jump Squat Burpees

8. Gauntlet MetCon Workout


Exercise List

1. DB Deadlift and Curl
2. Pull Up Burpees
3. Bench/Floor In and Outs
4. Everest Climber Burpees
5. Alternating Barbell Lunges
6. Double Burpee Thrusters with Jump
7. Alternating DB Chest Press
8. Burpee Plank Raises (Bridges)
9. DB Front Raise
10. 6 Count Burpees – (Burpee – Push Up – Jump)

Funk Roberts is President and Owner of Funk Roberts Fitness and He is a former Professional Beach Volleyball player turned Certified Personal and Metabolic Trainer, MMA Conditioning Coach (MMACA), Online Fat Loss Expert and Amazon #1 Best Selling Author for ‘Rapid Body Makeover” and has appeared as a Fitness Expert on ABC, NBC, CBS and FOX affiliates. With over 20 years experience he has helped thousands of fitness enthusiast, combat fighters, trainers and coaches reach their fitness goals and improve athletic performance through his programs. Each week Funk reaches over 350,000 combat athletes worldwide through his newsletter, social media and online programs and has helped fighters prepare for battle in most of the major MMA and Combat promotions including UFC, Bellator, Glory, K1, ADCC and Grapplers Quest, making him one of the strength and conditioning leaders in the combat sport community. Funk also helps 100,000 plus fitness enthusiast burn fat while building lean muscle using his metabolic workouts and healthy nutrition You can connect with Funk through his blog which has over 200 workout videos, nutrition tips and training advice all targeted to MMA, martial arts and combat athletes around the world He continues to learn and improve his skills so that he can supply the best information and contribute to the fitness community and help people make a difference in their lives. Funk is 46 years old, currently lives Toronto Canada and is married with 2 older boys (18,25). His passion is training athletes, helping people transform their lives, travelling and spending time with his wife and family.
Free shipping is offered on orders with a minimum subtotal of $100 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
For media inquiries please contact us at
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP unless otherwise noted. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships. The discount applied every time is 15% off MSRP (unless otherwise noted) or the current sale discount, whichever is greater. For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.

Secure Shopping

We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.