Fighter's WOD - MMA Fitness Workouts

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Saturday

Swim 800 metres

Friday

21/15/9
Clean and jerk
Ring dips

Thursday

Rest day – make sure to get plenty of the healthy stuff

Wednesday

Squat 5, 5, 3, 2, 1
Push press 5 x 5
Bent over row 5 x 5

Tuesday

3 rounds for time:
Run 1 mile
20 Push-ups
20 Pull-ups
20 Burpees

Monday

4 rounds for time
6 HSPU
12 Ring dips

Saturday

Run 3 miles

Friday

21/15/9
Pull-ups
Thrusters

Wednesday

Dead lift 5 x 5
Over head press 5 x 5

- The Deadlift
  The Deadlift The deadlift is one of the fundamental techniques in any kind of weight lifting programme and can seriously help to improve gains in mass, strength, posture and increase resistance to injury in training. Deadlifting a weight utilises a number of muscles, primarily the quadriceps, gluteus maximus, hamstrings, erector spinae (lower ...
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- Agility in Fighting
  Agility in Fighting Agility is the body’s ability to effectively change direction or position. Good agility combines balance, strength, endurance, speed and coordination, comprising an important part of many combat sports. There are a number of drills a fighter can add to their regular training sessions to help improve their agility to ...
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- Muay Thai Training Schedule
  Muay Thai Fight Training If you have a Muay Thai fight lined up, then 6-8 weeks before you need to step your training up a gear to ensure you are fit enough to cope with the rigours of the fight ahead. The last thing you should need to worry about in ...
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- Super Greens
  Synergy Super Greens The Fighter’s WoD team have recently been trying out Synergy’s Super Greens. Since MMA and all the components that make it up are such demanding sports, every little helps in improving performance and recovery. Nutrition is the foundation of any athlete so you need to know what’s best ...
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- Plyometrics for MMA
  Plyometrics for Fighting In very simple terms, power is how fast you can exert your strength. We could go into the physics behind this for a more detailed definition, but for this article we shall think of power in fighting as a combination of speed and strength. Plyometric exercise is the ...
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