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Description

These workouts are put together to build upper body strength and endurance for combat sports such as jiu jitsu, wrestling, judo, Muay Thai, and boxing. More MMA specific workouts in community created section. Have fun.


Exercises

Set 1: 2 rounds
Plank Bird Dog
Plank Bird Dog
45 seconds
Spiderman Push-Ups
45 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Plank Lateral Walk
Plank Lateral Walk
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Pushup Knee Tucks
Pushup Knee Tucks
30 seconds
High Knees
High Knees
45 seconds

Set 2: 1 round
Rest
Rest
40 seconds

Set 3: 2 rounds
Dumbbell Chest Press
Dumbbell Chest Press
40 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Bent Over Row
Bent Over Row
30 seconds
Renegade Row with Push-up
Renegade Row with Push-up
45 seconds

Set 4: 2 rounds
One Armed Row - Right
30 seconds
One-Armed Row - Left
30 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
45 seconds
Tricep Extensions
Tricep Extensions
45 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
45 seconds

Set 5: 1 round
Rest
Rest
30 seconds

Set 6: 2 rounds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
30 seconds
Crunches
Crunches
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Knees to Elbows
Knees to Elbows
30 seconds

Workout Discussion

04 Oct
Very intense I had to take several breaks to get through it

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