Try Alpha BRAIN® for FREE Try Alpha BRAIN® for FREE Learn More
MMA Strength and Conditioning Workout

MMA Strength and Conditioning Workout

Written by
September 4, 2014
Updated April 12, 2018

Workout Summary

An MMA fighter needs the strength to toss their opponent around the ring as well as the conditioning to out last any foe. The MMA Strength and Conditioning Workout will deliver both of this attributes ten fold. This MMA workout incorporates everything a fighter needs, from floor work to rotational strength. The MMA Strength and Conditioning Workout blends the sandbag, kettlebell, and barbell into a unique mix of strength, power, agility, and endurance to have you ready to take on any and all challengers.

Workout Instructions

After completing all sandbag exercises in group A, rest 60 seconds and repeat for a total of 3 rounds. The same instructions apply to all exercises in group B.

A1: Sandbag Shinbox to Press – 3 rounds x 8 reps each side.
A2: Sandbag Shouldering – 3 rounds x 10 reps each side.
A3: Sandbag Deck Squat – 3 rounds 12 reps.

B1: Double Kettlebell Rack Forward to Backward Lunge – 3 rounds x 8 reps each side.
B2: Sanbag Clean – 3 rounds x 10 reps.
B3: 1-Arm Fighter Stance Axle Push Press – 3 rounds x 12 reps each side.

Other Workout Details

Workout Created By: John Wolf
Workout Demonstrated By: Taylor Loyd
Equipment Used: Onnit Kettlebells, Onnit Sandbag, Barbell

John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.
Free shipping is offered on orders with a minimum subtotal of $100 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
For media inquiries please contact us at media@onnit.com.
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships. The discount applied every time is 15% off MSRP or the current sale discount, whichever is greater. For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.

Secure Shopping

We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.