SPARTACUS ADVANCED WORKOUT FOR MMA – “SPARTA WORKOUT”

 “SPARTA” ADVANCED WORKOUT FOR MMA AND COMBAT ATHLETES

This is awesome workout that is perfect for the MMA athlete.

Lots of core strength exercises along with explosive movements, muscular endurance, upper and lower body exercises and of course conditioning.

 Watch for the two “Hannibal for King” special exercises I threw in this workout. If you don’t know him, “YA BETTA AX SUMBODY!” 

FUNK GYMBOSS TIMER: http://tinyurl.com/yllwjdt

 

Workout Instructions
10 Exercise Circuit – Complete 3 Full Rounds – 36 Minutes

Perform each exercise in succession for 45 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

SPARTACUS SPARTA WORKOUT

1. Burpee Forward and Lateral Box Jumps – Plyometrics, Power, Explosiveness, Cardio, Total Body Strength

2. Buzz Saw Plank – Core, Upper Body

3. Two and One Arm Kettlebell Swings (70lbs) – Two Arm and Alternate One arm Swing) – Lower body, Glutes, Explosive and Cardio

4. Side to Side Lateral Push Ups – HANNIBAL SPECIAL – Upper Body, Shoulder, Core and Abs, Balance, Muscular and Body Strength

5. Dumbbell Clean and Press Left (50lbs) – Pull and Press Exercise – Full Body, Back and Shoulder Strength

6. Abs Spring Ups – Abs Strength

7. Dumbbell Clean and Press Right (50lbs) – Pull and Press Exercise – Full Body, Back and Shoulder Strength

8. Double Plyo Push Ups to Bunny Hop – HANNIBAL SPECIAL – Plyo-upper Body, Explosiveness, upper body strength

9. Reverse Lunge and Curl (20lbs)- Lower Body and Biceps Strength

10. The Prowler aka The Finisher (5lbs) – Cardio and Conditioning, Shoulder muscular endurance

FUNK’S FAVOURITE HOP-HOP PLAYLIST – http://www.djscuffs.com/blog/mixtape/
 MIXED BY DJ SCUFFS. 56 TRACKS. 120 MINUTES. ALL CLASSICS

 

 

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This entry was posted in Circuits, Circuits, Conditioning, Strength & Conditioning, Training, Uncategorized, Workouts, Workouts, Workouts for Trainers. Bookmark the permalink.

13 Responses to SPARTACUS ADVANCED WORKOUT FOR MMA – “SPARTA WORKOUT”

  1. ron.vreeken@pbspropertygroup.com.au says:

    hey Funk
    I am a former Stunt man (doubled Val Kilmer,Billy Zane,Chad Michal Murry,etc)performed in over 100 films world wide and I must complement you on your workouts.They are without a doubt some of the most effective workouts I have come accross (I am 47 years old and have been training martial arts since I was 4 years old)in the last 30 years. Keeep em coming!!!regards ,Ronny V former World Kickboxing Champion

  2. jako says:

    Great !!!!!! awesome workout that is perfect for the MMA.
    new year, new energy, pain and sweat great……..

  3. jeffe342 says:

    Funk,
    Love all of your high intensity workouts! I made up a box jump, jump rope, kettlebell, push-up variations circuit. Thanks for the ideas. GET IT DONE!!!!!!!!!!!

    Jeff

    • FunkRoberts says:

      Hey Jeff,
      Thanks for all your support. I love that you have made up a workout. Please share at some point. I am thinking of having you guys share some of your unique workouts – Train Hard and Get it Done – Funk

  4. jeffe342 says:

    Ya Funk!!! Great ab workouts too!! keep posting these creative workouts for us to use.

    GET THAT SHIT DONE!!!

    JEFF

  5. thaitony says:

    Hey Funk , well done on the spartacus workout i just did it and loved it .

    Keep up the good work .Peace .stay strong .

  6. Selina says:

    Hey Funk,

    Love the exercises you use! The sliding push ups are one of my favorites. Thank you!

    Selina

  7. vleydec says:

    great, great workout

    It help me a lot. Very creative exercises. keep going

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