Powerhouse Metabolism Workout for MMA and Combat Fighters (Video)

powerhouse metabolismPowerhouse Metabolism Workout for MMA and Combat Fighters (Video)

Become more powerful, build lean metabolism boosting muscle and expand you lungs and get killer cardio!

I started the week of with workout from Chad Howse’s Powerhouse Metabolism at the gym. I actually used his follow along version (on my computer) of the workout, cause I like to have someone there telling me what to do, so I can really focus on each exercise

Powerhouse Metabolism Workout #1

The workout is broken into 3 phases plus I added 10 minute Burpee Finisher set at the end to complete the training session followed by a full body stretch
It too about 45 minutes in total

You’re going to become more powerful with the Knockout Power Supersets. You’re going to build lean, metabolism-boosting muscle with the 3T Strength Sets, and then spike your metabolism, helping you burn fat and expand your lungs with Go The Distance Calisthenics.

After my 5 minute skipping and dynamic warm up I was ready for action.

 

Powerhouse Metabolism Workout

KP (Knockout Power) Supersets

I started with 4 rounds of super setting Deadlifts and push-ups for reps below.  This is a Push-Pull exercise set for explosive power.

 

Exercise Time
A1. Deadlift 12 reps 50 seconds
A2. Push-ups 25 reps 30 seconds
Rest Rest 60 seconds
A1. Deadlift 6 reps 20 seconds
A2. Push-Ups 25 reps 30 seconds
Rest Rest 60 seconds
A1. Deadlift 6 reps 20 seconds
A2. Push-Ups 25 reps 30 seconds
Rest Rest 60 seconds
A1. Deadlift 12 reps 50 seconds
A2. Push-ups 25 reps 30 seconds
Rest Rest 60 seconds

 

3T Strength Set

3T Strength sets are done consecutively with rest only coming after all 3 exercises have been completed. Rest for 45 seconds and complete 3 rounds.  This is where you going to build that lean metabolism-boosting muscle.  Great for muscular endurance as well.

 

Exercise Time
B1. Squat 15 reps 60 seconds
B2. Chin-ups (or lat pulldown) 15 reps or failure 60 seconds
B3. Push-Press 15 reps 60 seconds
Rest 45 seconds
B1. Squat 15 reps 60 seconds
B2. Chin-ups (or lat pulldown) 15 reps or failure 60 seconds
B3. Push-Press 15 reps 60 seconds
Rest 45 seconds
B1. Squat 15 reps 60 seconds
B2. Chin-ups (or lat pulldown) 15 reps or failure 60 seconds
B3. Push-Press 15 reps 60 seconds
Rest 45 seconds

 

 

GTD Calisthenics

For the calisthenics portion of the workout, I used my GymBoss Timer to track time for each exercise. They were 3 rounds containing 4 exercises each round that I did for 30 seconds each with no rest.

After you’ve finished the fourth exercise in a group, rest for 60 seconds and then continue on to the next round.

The rounds are broken up into upper body, lower body and abs /core.

 

 

Round 1 C1. Knuckle Push-ups 30 sec
Upper C2. Floor Licks 30 sec
  C3. Walk-Outs 30 sec
  C4. Knee Push-ups 30 sec Rest 60 sec
Round 2 C1. Lunges 30 sec
Lower C2. Squats 30 sec
  C3. Tuck Jumps 30 sec
  C4. Frog Jumps 30 sec Rest 60 sec
Round 3 C1. Crunches 30 sec
Abs C2. Changing Levels 30 sec
C3. Bicycle 30 sec
C4. Mountain Climbers 30 sec Rest 60 sec

nex page image

powerhouse-metabolism-download

 

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

7 Responses to Powerhouse Metabolism Workout for MMA and Combat Fighters (Video)

  1. Sheri says:

    Dang, FR! Wanna puke, but have no energy left to! This is insane. Love it! Modified it for this first time, but now have my baseline!! Will “own it” ;p one day…. awesome! challenging! intensityyyy!! NICE!! THANK YOU!!

  2. snyderca says:

    This looks great Funk! I can’t wait to try it. I love your workouts and these type of workouts. I “found you” earlier in the year and have implemented a lot of your workouts into my weekly routines. At first I was afraid to move away from traditional weight training..afraid I would lose what I had gained. After doing your workouts for a while, I went back to some of my old workouts and INCREASED my weight! I was less out of breath and I felt stronger. I was making progress before but now making bigger improvements in less time…I’m a 48 year old mom with 2 kids who needs the best workouts there are. I look forward to your emails and workouts like this!! Thanks for sharing so much knowledge, information and great workouts!! Chris

  3. timjansen2000 says:

    One question. You say you added a 10 minute burpee finisher at the end?? I don’t see that in the workout or on the video. Is that just something you did on your own?

  4. collinj33 says:

    Killed it with this one. I did my own 100 burpee finisher (picked 10 kinds and did 10 of each with 20 seconds rest after) at the end and it put the cherry on top as they say.

  5. edu says:

    Awesome..one question..what’s the name of the song in the background?

  6. Matty18 says:

    I love this workout it challenged me mentally. I got stronger and my cardio went up a bit. I do this once a week and it really helped. Woof! You have to try this. My main goal is that I want to increase my knockout power and I’m going to be consistent till I see improvement. Thanks Funk for this workout, i really appreciate it. Oh, I was wondering can you make a workout that will increase your knockout power so that I can add on the day I don’t usually train. Thanks!

Leave a Reply