5 STATION MMA CIRCUIT #3 – REFUSE TO LOSE WORKOUT SERIES

Another awesome 5 Station workout for you or your fighters to try this week.  Thousands of combat fighters, from UFC, professional MMA fighters, amatuers, beginners, crossfitters, trainers and coaches have used or are using these workouts in their training centre or gym.

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

5 STATION MMA CIRCUIT #3

FUNKMMA REFUSE TO LOSE WORKOUT SERIES

Make sure you warm up before and stretch after this workout.  I like to skip for 10 minutes and perform a 5 minute dynamic stretch.

Continuously perform all exercises for the prescribed reps/time one after the other at each station for 5 minutes with no rest in between. Take a 2 minute break between stations.

Station 1 – Overall Strength 5:18 – Exercises that focus on overall muscular strength
Perform each exercise for the prescribed reps one after the other for the full 5 minutes without any rest.

Barbell Squats – 7 reps
DB Clean and Press – 10 reps 25 lbs
Plyometric pushups – 10 reps
Bent over Alternate DB rows (Ground and Pounds) – 10 per side
Sandbag Zercher Curls – 10 reps

Station #2 – Stability and Balance – Single Limb Exercises 6:36 – Exercises focus on overall stability, balance and strength
Perform each exercise for the prescribed reps one after the other for the full 5 minutes without any rest. Do first set as listed below and then switch arms/legs the second set. Keep switching until 5 minutes is complete

One Legged Deadlifts – Right – 10 reps
Pistol Squats – Left – (One Legged Squats) – 7 reps
One Arm DB Press – Right – 10 reps
One Legged-Single Arm Bent Over Rows Left – 10 reps
Turkish Get-Ups Right – 5 reps

Station #3 – Core Strength – Stability Ball 8:16. Focuses on Abs and Core strength
Perform each exercise for the prescribed reps one after the other for the full 5 minutes without any rest.
Stability Ball Alternate Knee Strikes – 10 reps per side
Stability Ball Roll Outs – 7 reps
Stability Ball Jackknife – 7 reps
Stability Ball Mountain climbers 10 reps per side
Stability Ball Abs roll ups – 7 reps

Station #4 – Plyometrics, Cardio and Conditioning – 30 second intervals – 9:31 – All out Cardio, Explosiveness and Conditioning
Perform each exercise for the 30 seconds and then quickly transition to the next. Move between exercises for the full 5 minutes. (should get through each exercise two times)

Side to Side Bench Hops – 30 sec
Bench Runs – 30 sec
Side to Side Lateral Bench Hops – 30 sec
Stationary Wide Leg Runs – 30 sec
Sprawls – 30 sec

Station #5 – Isometric Holds, Eccentric Movements and Core Strength – 30 second intervals – 10:35
Perform each exercise for the 30 seconds and then quickly transition to the next. Move between exercises for the full 5 minutes. (should get through each exercise two times)

Ring Holds – Chin up Position – 30 sec
Plank – 30 sec
Isometric Interverted Rows with Stability Ball – 30 Sec
Heavy Bag Holds – 30 sec
Stability Ball Leg Curls – 30 Sec

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

Equipment Needed:
Funk Gymboss Timer: http://tinyurl.com/yllwjdt

Swiss Ball: CANADA
http://tinyurl.com/treadmill-factory
USA AND INTERNATIONAL
http://tinyurl.com/Funk-Stability-Ball

Dumbbellshttp://tinyurl.com/Funk-Dumbbells

Ultimate Sandbag –  Use Coupon Code “funk” to get an additional 10% off your Ultimate Sandbag – http://www.mcssl.com/app/?af=1362094
TRY THESE OTHER FUNKMMA REFUSE TO LOSE MMA WORKOUT SERIES
MMA CIRCUIT #1 – INVINCIBLE
http://www.youtube.com/watch?v=Yh9hW28hO5c

MMA CIRCUIT #2 – SUICIDE
http://www.youtube.com/watch?v=_k5SBkGyBkc

This entry was posted in Challenges, Circuits, Circuits, Conditioning, Exercises, Sandbag, Strength & Conditioning, Training, Weight Lifting, Workouts, Workouts, Workouts for Trainers and tagged , , , , . Bookmark the permalink.

6 Responses to 5 STATION MMA CIRCUIT #3 – REFUSE TO LOSE WORKOUT SERIES

  1. tesasan says:

    Thanks Funk.5 STATION MMA CIRCUIT xrc are great.Can we expect number 4 and 5.

  2. katerina says:

    Hello Funk!

    I´ve just finished this killer and feel great. Thank you! Since I found your videos on youtube I have done quite a lot of your routines. Firstly I incorporated them into my workouts and lately I have become a faithful follower of you only (plus I also like to skip according to the tutorial done by your beautiful wife)

    So I just wanted to stop by and say how awesome I think you are. Thank you for all your super videos. Keep on the good work!

    Respect!
    Katerina

  3. Shaun-M1989 says:

    Hey funk!
    I have added this to my weekly workout and was wondering if you have suitable alternatives for exercises if equipment is unavailable, for example the sandbag and heavy bag hold.
    Also, just thought i’d say this a quality website and my entire weekly workout will consists of your workouts. I’ll let you know how the results look in due time!

    Cheers from the U.K

  4. Leonidis says:

    this is totally awesome cant wait to start this program in January, thanks funkster for great workouts I can use.

Leave a Reply