Here is another awesome 5 Station workout for you or your fighters to try this week. Thousands of combat fighters, UFC, professional MMA fighters, amateurs, 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.
POWER AND STRENGTH
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.
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.
STATION #1 – Russian Dumbbell Strength Circuit
Alt DB Shoulder Press – 10 reps
DB Chest Press – 10 reps
Bent Over DB Rows – 10 reps
Alt Dumbbell Curls – 10 reps
DB Judo Swing And Pull – 10 reps
STATION #2 – TRX Circuit
Perform each exercise for 10 reps each one after the other for 5 minutes straight resting only during transition to next movement
TRX Standing Mid to High Pulls
TRX Chest Press
TRX Mountain Climbers
TRX Side-to-Side Oblique Swings
STATION #3 – Plyometrics – Explosive Circuit
Perform each exercise for 50 seconds of work followed by 10 seconds rest one after the other with little to no rest in between for 5 minutes
Prisoner Jump Squats
Plyo Clap Push ups
STATION #4 – Core Strength Circuit
Perform each exercise for 60 seconds one after the other with no rest in between
Ab Wheel Roll Out On Knees
Side Plank With Leg Abduction R
Side Plank With Leg Abduction L
Tight DB Rotations
STATION #5 – Power Med Ball Circuit – Cardio and Conditioning
Perform 10 reps of each exercise for the prescribed reps below one after the other with no rest in between continuously for 5 minutes
Med Ball Slams – 10 reps
Power Overs – 10 reps
Jump Squats – 10 reps
Sprawls – 10 reps