An MMA fighter needs the strength to toss their opponent around the ring as well as the conditioning to out last any foe. The MMA Strength and Conditioning Workout will deliver both of this attributes ten fold. This MMA workout incorporates everything a fighter needs, from floor work to rotational strength. The MMA Strength and Conditioning Workout blends the sandbag, kettlebell, and barbell into a unique mix of strength, power, agility, and endurance to have you ready to take on any and all challengers.


After completing all sandbag exercises in group A, rest 60 seconds and repeat for a total of 3 rounds. The same instructions apply to all exercises in group B.

A1: Sandbag Shinbox to Press – 3 rounds x 8 reps each side.
A2: Sandbag Shouldering – 3 rounds x 10 reps each side.
A3: Sandbag Deck Squat – 3 rounds 12 reps.

B1: Double Kettlebell Rack Forward to Backward Lunge – 3 rounds x 8 reps each side.
B2: Sanbag Clean – 3 rounds x 10 reps.
B3: 1-Arm Fighter Stance Axle Push Press – 3 rounds x 12 reps each side.


Workout Created By: John Wolf
Workout Demonstrated By: Taylor Loyd
Equipment Used: Onnit Kettlebells, Onnit Sandbag, Barbell