5 STATION MMA CIRCUIT #2 – FUNKMMA SUICIDE WORKOUT

REFUSE TO LOSE MMA CIRCUIT WORKOUT SERIES

Here is another awesome 5 station workout that targets the entire body and focuses on overall strength, endurance, power, conditioning, core, explosiveness and mental toughness.

I called this one suicide, because it’s a killer.

[youtube]http://www.youtube.com/watch?v=_k5SBkGyBkc[/youtube]

Make sure you warm up before and stretch after this workout. 

Personally, I like to skip for 10 minutes and perform a 5 minute dynamic stretch.

The Suicide Workout

This workout has five stations all focusing on different aspects of what you will need to become a well-conditioned athlete.  You will work through each station one by one for 5 minutes each.

Perform each exercise one after the other, for the allotted reps or sets, until the five minutes is up.  That’s right keep going, non-stop for 5 minutes. 

After you have finished with Station 1, rest for 2 minutes and you get ready for station 2. Perform all exercises at this station one after the other for the allotted reps/sets….you know the drill.

Completing all five stations should take you 40 minutes with rests. 

Make sure you get a GYMBOSS TIMER so you can keep time.

 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 2 minute break between stations.

STATION #1 – MEDICINE BALL – ROTARY POWER, HIP AND TRUCK TWISTS AND EXPOSIVE POWER inspired by MMA Coach NICK TUMMINELLO (great for increasing your punching power, explosiveness and speed)

Perform each exercise one after the other for the allotted reps for 5 minutes with no rest.

MED BALL SIDE WALL THROWS  5 reps

MED PUNCH THROWS   5 reps

MED BALL SLAMS             10 reps

MED BALL SPEED TIGHT ROTATION          10

STATION #2 – KETTLEBELL STATION FOR POWER AND STABILIZING MUSCLES AND STRENGTH (great for striking combinations, throwing and grappling situations, grip strength, throws, take downs)

Perform each exercise one after the other for the allotted reps for 5 minutes with no rest.       

KETTLEBELL SWINGS       10 reps

GOBLET LUNGE 10 reps

KETTLBELL SNATCH          5 reps per side

GET UPS 3 reps per side

STATION #3 PLYOMETRICS STATION FOR EXPOSIVENESS AND LEG STRENGTH (great for explosive power during takedowns and sprawls)

Perform each exercise one after the other for the allotted reps for 5 minutes with no rest.                       

BOX JUMPS        10 reps

RUN AND GUN WITH SPRAWL   10 reps

PLYO PUSH UPS                10 reps

ALTERNATE KNEE JUMPS 5 reps per knee

BOSU SPRAWLS                7 reps

 STATION #4 STRENGTH STATION FOR OVERALL MUSCULAR ENDURANCE (great for overall power and muscular endurance for 3-5 round fights)      

Perform each exercise one after the other for the allotted reps for 5 minutes with no rest.       

CHIN UPS            8 reps

ALTERNATE FRONT LUNGE          10 reps per leg

ALTERNATE FLOOR DUMBBELL PRESS     10 reps each side

ALTERNATE SHOULDER PRESS    10 reps each side

DUMBBELL SQUATS 10 reps

DUMBBELL FARMER WALK – 15 foot walk forward and back

STATION #5 CORE AND ABS STRENGTH WITH PLANK (great for core strength to absorb punches and increase stability)

Perform each exercise one after the other for the allotted time for 5 minutes without your knees touching the ground and without rest.            

PLANK HOLD      – 30 seconds

SIDE PLANK LEFT HOLD – 30 seconds

PLANK  HOLD – 30 seconds

SIDE PLANK RIGHT HOLD – 30 seconds