Workout: Explosive Fitness (MMA)

This workout combines speed, strength, power, muscular endurance, balance and co-ordination at high intensity.  

Warmup:

• 5 minute moderate row
• 10 Air Squats
• 10 Push-Ups
• 10 Forward Walking Lunges 
• 10 Backward Walking Lunges
• 10 Sit-Ups
• 10 Back Extensions
• 10 Pull-Ups

Rest as required and aim for 100% effort.  This variation will mimic the peaks and demands required for an MMA fight.

Workout: (Repeat circuit 3-6 times depending on ability)

• 1 bodyweight deadlift (e.g. 90kg)
• 6 Pull-Ups (1 x wide, 1 x narrow, 1 x underhand, 1 x overhand, 2 x alternate grip)
• 12 Box Jumps (16-24 inch box)
• 12 Press-Ups
• 45 second Dumbell overhead punches
• 1 minute flat out sprint 
• Rest for 30 seconds

Finisher: 

• 100 Double Unders*

Notes:

* To perform a double under:

• perform a normal rep (skip/jump rope)

• however jump up higher than usual with the rope revolving twice per jump

• minimal bending of the knees 

• keep torso as upright as possible throughout movement.

To substitute 100 double unders, do 400 single jumps, or perform 100 squat jumps.

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