5 STATION STRENGTH AND CONDITIONING CIRCUIT

FUNKMMA INVINCIBLE WORKOUT – 5 STATION MMA CIRCUIT

[youtube]http://www.youtube.com/watch?v=Yh9hW28hO5c[/youtube]

This is a great workout that trains the entire body in one session with a focus on strength, endurance and conditioning. The workout is designed to be just as draining mentally as it is physically, so that you develop the mental toughness he needs to get through a strenuous fight.

Warm-up

Start by walking briskly on the treadmill and then go into a dynamic warm up.

The Workout

This was a workout I did at the gym to start off the week. It is inspired by a Jens Pulver workout that I read about years ago. Five stations all focusing on different aspects of strength, muscular endurance, mental toughness and of course conditioning.

This is pretty brutal and exhausting but your really have to push yourself through it. It was first time I was in an actual gym in months. I was alone and didn’t get a chance to film it for you, but I can film a highlight video giving you all the exercises that are part of this 5 Station circuit.

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 90 sec break between stations

5 MINUTES PER STATION – REST 90 SEC BETWEEN STATIONS (FOCUS ON RECOVERY)

STATION 1 – UPPER BODY STRENGTH AND MUSCULAR ENDURACE

PUSHUPS 20

PARALELL DIPS – 10

PULL UPS – 5

SKIPPING – 50 REPS

STATION 2 – FULL BODY CIRCUIT – RESIST FATIGUE

BURPEES WITH MEDICINE BALL (10LBS) – 10

DOUBLE DUMBBELL – CLEAN AND PRESS – 10

BURPEES WITH DUMBBELL (15LBS) – 10

BURPEES – 10

STATION 3 – CONDITIONING

HIGH KNEES – 10 PER LEG

MOUNTAIN CLIMBERS -10 PER SIDE

JUMPING JACKS – 10

SWITCH KNEES – 10 – PER KNEE

TUCK JUMPS – 10

STATION 4 – FULL BODYWEIGHT RESISTANCE – BARBELL PLATE 45LBS

SQUAT – 10

SQUAT WITH OVER HEAD PRESS – 10

TRICEPS PRESS – 10

SHOULDER CIRCLES – 10X EACH DIRECTION

BICEP CURLS – 10X

PUSH-OUTS – 10X

STATION 5 – CORE AND ABS

SPIDERMAN PLANK (KNEE TO ELBOW) – 10 PER KNEE

SPRING UPS – 10

BICYCLES – 10 PER SIDE

HIP THRUSTS – 10

SIDE PLANK THRUSTS – 10 PER SIDE

 

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8 Responses to 5 STATION STRENGTH AND CONDITIONING CIRCUIT

  1. Axxis says:

    I absolutely love your workouts. It’s totally changed the way I look at exercise and fitness. Gym will never be the same. I’m not a fighter and never will be but I think everyone can benefit from these kinds of workouts.

  2. seb says:

    Crazy workout Funk! Thanks for posting it.
    I’ve already tested this workout a few weeks ago, it’s a tough one!

  3. leemitchell15 says:

    hmmmmm ok. its looks like a good workout funk! Thanx keep’em coming!

  4. jeffe342 says:

    Funk! Great workouts. Got into your kettlebell workouts as well. Great stuff

  5. Brad Compere says:

    Awesome Funk thank you. I want you to try one of our workouts and post it, can you do this, I would really appreciate it. We use so many of your workouts with our clients, its only fair we repay you with a killer session???

    Brad
    P.H.A.T. Camp
    http://www.phatcamp.co.za

  6. betonmewinning says:

    these workouts are incredible! thanks funk 🙂

  7. Preyingmantits says:

    How many times a week would you do this workout ? Just once at the beginning of week ?

  8. Esoteric686 says:

    How many times a week should this be done?

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