5 STATION MMA CIRCUIT #2 – FUNKMMA SUICIDE WORKOUT

REFUSE TO LOSE MMA CIRCUIT WORKOUT SERIES

Here is another awesome 5 station workout that targets the entire body and focuses on overall strength, endurance, power, conditioning, core, explosiveness and mental toughness.

I called this one suicide, because it’s a killer.

 

[youtube]http://www.youtube.com/watch?v=_k5SBkGyBkc[/youtube]

Make sure you warm up before and stretch after this workout. 

Personally, I like to skip for 10 minutes and perform a 5 minute dynamic stretch.

The Suicide Workout

This workout has five stations all focusing on different aspects of what you will need to become a well-conditioned athlete.  You will work through each station one by one for 5 minutes each.

Perform each exercise one after the other, for the allotted reps or sets, until the five minutes is up.  That’s right keep going, non-stop for 5 minutes. 

After you have finished with Station 1, rest for 2 minutes and you get ready for station 2. Perform all exercises at this station one after the other for the allotted reps/sets….you know the drill.

Completing all five stations should take you 40 minutes with rests. 

Make sure you get a GYMBOSS TIMER so you can keep time.

 FUNKMMA INVINCIBLE WORKOUT – 5 STATION MMA CIRCUIT

Perform all exercises for the prescribed reps at each station for 5 minutes with no rest in between

Take a 2 minute break between stations.

STATION #1 – MEDICINE BALL – ROTARY POWER, HIP AND TRUCK TWISTS AND EXPOSIVE POWER inspired by MMA Coach NICK TUMMINELLO (great for increasing your punching power, explosiveness and speed)

Perform each exercise one after the other for the allotted reps for 5 minutes with no rest.

MED BALL SIDE WALL THROWS  5 reps

MED PUNCH THROWS   5 reps

MED BALL SLAMS             10 reps

MED BALL SPEED TIGHT ROTATION          10

 

STATION #2 – KETTLEBELL STATION FOR POWER AND STABILIZING MUSCLES AND STRENGTH (great for striking combinations, throwing and grappling situations, grip strength, throws, take downs)

Perform each exercise one after the other for the allotted reps for 5 minutes with no rest.       

KETTLEBELL SWINGS       10 reps

GOBLET LUNGE 10 reps

KETTLBELL SNATCH          5 reps per side

GET UPS 3 reps per side

 

STATION #3 PLYOMETRICS STATION FOR EXPOSIVENESS AND LEG STRENGTH (great for explosive power during takedowns and sprawls)

Perform each exercise one after the other for the allotted reps for 5 minutes with no rest.                       

BOX JUMPS        10 reps

RUN AND GUN WITH SPRAWL   10 reps

PLYO PUSH UPS                10 reps

ALTERNATE KNEE JUMPS 5 reps per knee

BOSU SPRAWLS                7 reps

 STATION #4 STRENGTH STATION FOR OVERALL MUSCULAR ENDURANCE (great for overall power and muscular endurance for 3-5 round fights)      

Perform each exercise one after the other for the allotted reps for 5 minutes with no rest.       

CHIN UPS            8 reps

ALTERNATE FRONT LUNGE          10 reps per leg

ALTERNATE FLOOR DUMBBELL PRESS     10 reps each side

ALTERNATE SHOULDER PRESS    10 reps each side

DUMBBELL SQUATS 10 reps

DUMBBELL FARMER WALK – 15 foot walk forward and back

 

STATION #5 CORE AND ABS STRENGTH WITH PLANK (great for core strength to absorb punches and increase stability)

Perform each exercise one after the other for the allotted time for 5 minutes without your knees touching the ground and without rest.            

PLANK HOLD      – 30 seconds

SIDE PLANK LEFT HOLD – 30 seconds

PLANK  HOLD – 30 seconds

SIDE PLANK RIGHT HOLD – 30 seconds

This entry was posted in Ab Workouts, Challenges, Circuits, Circuits, Conditioning, Kettlebell Workouts, MMA Bodyweight Workouts, Plyometrics & Speed, Strength & Conditioning, Training, Weight Lifting, Workouts, Workouts, Workouts for Trainers and tagged , , . Bookmark the permalink.

17 Responses to 5 STATION MMA CIRCUIT #2 – FUNKMMA SUICIDE WORKOUT

  1. elementknight15 says:

    I love your workouts, they are wonderfull

  2. Blinks19 says:

    Great workout! Keep the 5 station mma cicuits coming i love them!… Do you know or have any workouts focused just on agility and speed funk?

  3. christian82 says:

    Dude that is hardcore. How often would you do this type of workout?

  4. Mista says:

    Soooo great !
    and after that we vomit?? lol
    Thx from France.

  5. monsterman says:

    how often do u perform these workouts? also do u ever lift heavy or do u always do high intensity low weight workouts?

    • FunkRoberts says:

      Hey Monsterman,

      The amount of times to perform these workouts per week, all depends on your goals, how close you are to your fight or what your training week looks like. In general you can preform something like this twice a week, along with your MMA/Combat training and other Strength and Conditioning Workouts.

      In regards to your second question, I try to lift heavy during these circuits. In order to challenge myself, I have to use weights that are challenging and for me and that means heavyish. If you are asking if I do traditional weight lifting like Arm workout, Chest workout…the answer is NO! Totally opposite of what my goals are and the goals of MMA fighters should be.

      On the other hand…Olympic Power lifting should be implemented into your training. Power is key for a fighter, but you need to have the right technique when Power lifting…using kettlebells will help get power with Cleans and Snatches.

      Today on the other hand, I did a heavy Leg workout to ensure my quads stay strong…Heavy Squats, Bulgarian Split Squat, Barbell Jump Squats and Leg Extensions (light)

      Hope that helps
      Funk

  6. Shaolin says:

    Killer workout ! twice a week of this workout + 2 days conventional weight lifting + 2 days of wrestling = Sexy Beast!

  7. doodle says:

    Hey funk, love your workouts man keep them coming. Just wondering how much the med balls weigh in Stage 1. Thanks mate.

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  10. ron.vreeken@pbspropertygroup.com.au says:

    hey Funk I just did the Mission Impossible workout this morning on the beach here Downunder in Australia……….3 hours later I’m still sweating!!!
    Great stuff ,keep em coming….
    regards Ronny V

  11. shamil says:

    this is the best mma funtional curcuit

  12. kleethal says:

    great workout thank you

  13. sshowkat09 says:

    great workout thanks from UK

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