The Grapplers Gym MMA Interval Training Circuit
From Mike Fry
Grappler’s Gym MMA 40-20 Soundtrack
See below for a great 40-20 interval total body circuit training workout using kettlebell, band, rope, bodyweight, and sandbag exercises. This works great for your own personal workout as well for small group training or large fitness boot camps! This is one of the many workouts provided in the Grappler’s Gym MMA 40-20 Soundtrack
Circuit 1- Kettlebells
1 – Swings @ 40 s on, 20 s off
2 – Cleans @ 40 s on, 20 s off
3 – High Pulls @ 40 s on, 20 s off
4 – Snatches @ 40 s on, 20 s off
5 – High Pull Open Palm Clean and Press @ 40 s on, 20 s off
1-Minute rest
Circuit 2- Sandbags
1 – Heavy Bag lifts @ 40 s on, 20 s off
2 – Cleans @ 40 s on, 20 s off
3 – Front Squat @ 40 s on, 20 s off
4 – Shoulder to Shoulder Press @ 40 s on, 20 s off
5 – Shouldering the Bag @ 40 s on, 20 s off
1-Minute rest
Circuit 3- Body Weight
1 – Burpees @ 40 s on, 20 s off
2 – Jump Squats @ 40 s on, 20 s off
3 – Mountain Climbers @ 40 s on, 20 s off
4 – Rolling Pushups @ 40 s on, 20 s off
5 – Burpees @ 40 s on, 20 s off
1-Minute rest
Circuit 4- Ropes
1- Waves @ @ 40 s on, 20 s off
2 – Outside circles @ 40 s on, 20 s off
3 – Grapplers Throws @ 40 s on, 20 s off
4 – Alt Waves @ 40 s on, 20 s off
5 – Inside Circles @ 40 s on, 20 s off
1-Minute rest
Circuit 5- Combo
1 -Kettlebell Open Palm Cleans @ 40 s on, 20 s off
2 – Sandbag Shouldering @ 40 s on, 20 s off
3 – Front Lunges @ 40 s on, 20 s off
4 – Swing- 2-Handed @ 40 s on, 20 s off
5 – Rope Alternating Waves @ 40 s on, 20 s off
1-Minute rest
For more killer circuit training workout to burn fat, lose weight, build muscle, and get into the best shape of your life, PLUS a 40-20 music interval training workout to automate your training with the simple click of a button, please click the link below:
Grappler’s Gym MMA 40-20 Soundtrack
Crank it!
BJ
PS- You only have until Sunday, May 17th at 11:59 pm CST to receive the special introductory price for the new WM-MMA launch, so be sure to click the link below to not let this opportunity pass you by 
Grappler’s Gym MMA 40-20 Soundtrack
Tags: athlete, bands, bodyweight, boot camp, bootcamp, burn fat, circuit, combat, conditioning, fitness, grappler's gym, interval, kettlebells, lose weight, mma, muse, music, ropes, sandbags, strength, training, workout
Wow that looks really intense!! Any suggestions if you do not have the rope and sand bag available?
Even if there is not subs for those I’d think that if you did circuits 1 and 3 a couple of times that you’d be on the floor.
Good stuff!
Hey Mike,
Actually, for a killer bare bones workout for boot camps, we would just do circuit 3 with bodyweight exercises 3-5x through… it leaves people wiped!
crank it!
BJ
What do you mean by 40’s on and 20’s off–Is that 40 reps with 20 seconds of rest before starting the next exercise?
Thanks.
Hey Patty,
40 s on-20 s off means max reps or a max hold for time in 40 seconds with a 20 second rest and transition
crank it!
BJ
[WORDPRESS HASHCASH] The poster sent us ‘0 which is not a hashcash value.
What exactly are rolling pushups?
These workouts look crazy!
Thanks for this!
Al