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The Warrior Workout for Body & Mind

The Warrior Workout for Body & Mind

Written by
March 1, 2016
Updated February 20, 2019
Category: Fitness

“For the warrior, the body is as important as the mind – for the two are inseparable.”
– Aubrey Marcus

Why is it, then, that we separate them so much when we train?

We do things like sprinting and lifting to train the body. And we do things like reading and meditation to train the mind. But it’s rare that we mix the two. In fact, most people make a conscious effort to take their head out of training – taking their mind off their workout.

But the body and mind are inseparable. So stop wasting your time trying to separate them.I see it all the time in the gym. People just aren’t focused. Maybe it’s texting, tweeting, a gym selfie, or snapping a friend.

Whatever your distraction might be, it’s exactly that—a distraction. And distraction will hamstring your progress.

That’s a universal truth. It applies in the gym, at work, and at home. Distracting the mind will wreck your results.

Instead, unite body and mind, and unleash the warrior within.

Becoming a Warrior

Everybody has the spirit of a warrior. Sometimes it’s buried and needs to be found (think: Neville Longbottom, Frodo Baggins, or Daniel LaRusso). Sometimes the inner warrior is closer to the surface (think: William Wallace, John McClane, or Jason Bourne).

Regardless, everybody has the potential to become a warrior. And life is our battlefield. A battlefield we face every day.

The gym is a great analogy for life. It’s a way to practice confronting hard things and working to overcome them. Life is hard. But the gym can train you to do hard things. The gym can teach you how strong you are – physically and mentally. The gym can turn you into a warrior.

But not all workouts are created equal. And it’s time to take your training to the next level and train like a warrior.

The Warrior Workout for Body and Mind

This is not for the faint of heart. It’ll test you, but it’s worth it.

Here’s what you’ll need:

● 2 Heavy Kettlebells (dumbbells work too)
● A Weighted Vest
● A Sled

If you don’t have access all of these, it’s okay. You can still get a killer workout with 2 out of 3. But I’m not going to lie, you look and feel like a champion when you’ve got all 3.

The workout itself is simple, but not easy. Set a 10-20 minute timer and walk – wearing the weighted vest, holding the heavy kettlebells, and dragging the sled. Walk either until you run out of space, your form breaks down, or you can’t carry the weights anymore.

Catch your breath, turn around (if necessary), and keep walking until time runs out.

Take note of how far you go during the entire workout. Then beat your record next time. The warrior feeds on competition. Not with others, but with self.

Key Tips

The Warrior Workout for Body & Mind

Form is Critical

Think of it like a weighted carry, it’s just jacked up on T+. Keep the chest tall, shoulders back, and eyes forward. Grip the weights like you’re trying to crush the handle and take short powerful breaths into the belly.


Rest as much as you have to, but as little as you need. Keep any rest as short as possible. Remember, the goal here is to test your limits both physically and mentally. They’ll never be tested if you don’t push yourself.


Don’t let your mind wander. Don’t look at your phone or check how much time is left on the timer. Just. Do. Work. Set the timer and go to war with the weight until time runs out.

The Warrior’s Workout will be hard. But you’ll discover you can do hard things and start to face life like a warrior. Work it into your training program and feel the words of Cyrano De Bergerac swell up from within:

I am going to be a storm, a flame.
I need to fight whole armies alone.
I have ten hearts.
I have a hundred arms.
I feel too strong to war with mortals.
Bring me giants.

Funk Roberts is President and Owner of Funk Roberts Fitness and FunkMMA.com. 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 http://www.funkmma.com 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.
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