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MMA Conditioning

by Alejandro F.
1 athletes joined

Program Description

Help with strength and conditioning for MMA

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2024 07:27
  • Last Edited
    Jun 18, 2025 08:39

Summary

Unleash your inner fighter with the MMA Conditioning program, a dynamic 4-week training plan designed to elevate your strength, endurance, and agility. Committing just four days a week, you'll engage in high-intensity supersets featuring bodyweight exercises like Ring Push Ups and Pull-Ups, pushing your limits while enhancing functional fitness. This program is perfect for those looking to build a fighter's physique and improve overall athletic performance. Get ready to sweat, challenge yourself, and transform your conditioning!
Muscle Engagement
Front
Back
MuscleSet
Abs
22.7%
Lats
20.5%
Chest
11.4%
Triceps
9.1%
Upper Back
9.1%
Biceps
9.1%
Front Delts
6.8%
Lower Back
6.8%
Glutes
4.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
10
AMRAP
-
1B
Hindu Squat
10
AMRAP
-
1C
Prison Chin-up
10
AMRAP
-
1D
Neck Bridge
10
AMRAP
-
1E
Superman
10
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
10
AMRAP
-
1B
Hindu Squat
10
AMRAP
-
1C
Prison Chin-up
10
AMRAP
-
1D
Neck Bridge
10
AMRAP
-
1E
Superman
10
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
10
AMRAP
-
1B
Hindu Squat
10
AMRAP
-
1C
Prison Chin-up
10
AMRAP
-
1D
Neck Bridge
10
AMRAP
-
1E
Superman
10
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
10
AMRAP
-
1B
Hindu Squat
10
AMRAP
-
1C
Prison Chin-up
10
AMRAP
-
1D
Neck Bridge
10
AMRAP
-
1E
Superman
10
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
AMRAP
-
1B
Bicycle Crunch
10
AMRAP
-
1C
Ring Row
10
AMRAP
-
1D
Hollow Hold
10
AMRAP
-
1E
Ring Shrug
10
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
AMRAP
-
1B
Bicycle Crunch
10
AMRAP
-
1C
Ring Row
10
AMRAP
-
1D
Hollow Hold
10
AMRAP
-
1E
Ring Shrug
10
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
AMRAP
-
1B
Bicycle Crunch
10
AMRAP
-
1C
Ring Row
10
AMRAP
-
1D
Hollow Hold
10
AMRAP
-
1E
Ring Shrug
10
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
AMRAP
-
1B
Bicycle Crunch
10
AMRAP
-
1C
Ring Row
10
AMRAP
-
1D
Hollow Hold
10
AMRAP
-
1E
Ring Shrug
10
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
10
AMRAP
-
1B
Hindu Squat
10
AMRAP
-
1C
Prison Chin-up
10
AMRAP
-
1D
Neck Bridge
10
AMRAP
-
1E
Superman
10
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
10
AMRAP
-
1B
Hindu Squat
10
AMRAP
-
1C
Prison Chin-up
10
AMRAP
-
1D
Neck Bridge
10
AMRAP
-
1E
Superman
10
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
10
AMRAP
-
1B
Hindu Squat
10
AMRAP
-
1C
Prison Chin-up
10
AMRAP
-
1D
Neck Bridge
10
AMRAP
-
1E
Superman
10
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
10
AMRAP
-
1B
Hindu Squat
10
AMRAP
-
1C
Prison Chin-up
10
AMRAP
-
1D
Neck Bridge
10
AMRAP
-
1E
Superman
10
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
AMRAP
-
1B
Bicycle Crunch
10
AMRAP
-
1C
Ring Row
10
AMRAP
-
1D
Hollow Hold
10
AMRAP
-
1E
Ring Shrug
10
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
AMRAP
-
1B
Bicycle Crunch
10
AMRAP
-
1C
Ring Row
10
AMRAP
-
1D
Hollow Hold
10
AMRAP
-
1E
Ring Shrug
10
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
AMRAP
-
1B
Bicycle Crunch
10
AMRAP
-
1C
Ring Row
10
AMRAP
-
1D
Hollow Hold
10
AMRAP
-
1E
Ring Shrug
10
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
10
AMRAP
-
1B
Bicycle Crunch
10
AMRAP
-
1C
Ring Row
10
AMRAP
-
1D
Hollow Hold
10
AMRAP
-
1E
Ring Shrug
10
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1A
Ring Push Up
10 Sets
AMRAP
-
1B
Hindu Squat
10 Sets
AMRAP
-
1C
Prison Chin-up
10 Sets
AMRAP
-
1D
Neck Bridge
10 Sets
AMRAP
-
1E
Superman
10 Sets
AMRAP
-
Day 2
1A
Pull-Up (Bodyweight)
10 Sets
AMRAP
-
1B
Bicycle Crunch
10 Sets
AMRAP
-
1C
Ring Row
10 Sets
AMRAP
-
1D
Hollow Hold
10 Sets
AMRAP
-
1E
Ring Shrug
10 Sets
AMRAP
-
Day 3
1A
Ring Push Up
10 Sets
AMRAP
-
1B
Hindu Squat
10 Sets
AMRAP
-
1C
Prison Chin-up
10 Sets
AMRAP
-
1D
Neck Bridge
10 Sets
AMRAP
-
1E
Superman
10 Sets
AMRAP
-
Day 4
1A
Pull-Up (Bodyweight)
10 Sets
AMRAP
-
1B
Bicycle Crunch
10 Sets
AMRAP
-
1C
Ring Row
10 Sets
AMRAP
-
1D
Hollow Hold
10 Sets
AMRAP
-
1E
Ring Shrug
10 Sets
AMRAP
-