This was a challenging workout that I did the other day at http://www.Team12training.com facility in Brooklin, Canada.
It’s a great workout for MMA and other athlete looking to improve strength, conditioning, core strength, explosiveness and muscular endurance using dumbbells, kettlebells, plyometrics and your bodyweight.
You can see the mini-breakdown of each exercise and what it the core focus of the movement is.
Try it this week and let us know how it goes.
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SPARTACUS WORKOUT FOR MMA ATHLETES – THE DESTROYER
10 Exercise Circuit – Complete 3 Full Rounds – 41 Minutes
Perform each exercises in succession for 60 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise
After you complete all 10 exercises or one round in succession, you will rest for 2 minutes.
COMPLETE 3 ROUNDS
2 Arm Kettlebell High Swings – 50lbs 4:45 – power, explosiveness, core strength and conditioning
Dumbbell Burpee Blasts 25lbs 5:16 – Explosiveness, strength, conditioning/cardio, full body (upper and lower body endurance)
Abs Alternating Power Thrusts (In and Outs) 5:31 – Core and Abs strength
4 Square – Jump Squat – Split jump-Jump squat – Split Jump 5:48 courtesy of Dan Hickman – Plyometrics, explosive, muscular endurance, conditioning
Alternating Staggered Plyometric Push Ups 6:04 – Upper body strength, endurance and explosiveness
Side Plank and Dumbbell Arm Raise 10lbs – Left 6:24 – Core strength, Oblique’s, shoulder strength, balance and stability
Super Star Plyo Jumps 6:34 – Plyometrics, explosiveness, lower body, muscular endurance and conditioning
Dumbbell Judo Alternating Side Swings 30lbs 6:47 – Core, Upper Body and muscular endurance, Power