MMA Rockout Bootcamp Workouts

Don’t worry- our workouts won’t leave you looking like this

But if you are a combat athlete, a lack of conditioning most certainly will!

Five Rounds of Fury: 40-20 MMA Circuit Training

This 40-20 interval workout blends the strength/power component of 30-30 intervals with the endurance/conditioning component of 50-10 intervals. In other words, you get the best of both worlds. As a result, you will feel an unreal post-workout afterburn that I personally have felt for several days after some of these workouts. This is always a good problem to have when it comes to maximal fat loss and lean muscle gain!

The 20-second rest and transition time also allows for the ideal set-up time for more elaborate exercises when using tools like the TRX Suspension Trainer, advanced ballistic Kettlebell movements, or any other intricate exercise variation. For example, moving from a Kettlebell Clean and Press to a TRX Atomic Push-up (feet suspended) would be nearly impossible for most people in a group workout with only 10 seconds between movements as in 50-10’s. However, there are very few exercises that take more than 20 seconds to set-up for, thus the extra 10-second rest as in a 30-30 interval isn’t necessary unless the relative loading is beyond your 40-second work capacity. (more…)