Top 10 MMA Workouts

Check out this list of the Top 10 MMA Workouts! We scanned the globe looking for mixed martial arts, UFC and grappling workouts.

Yes; going in the ring to spar is a great workout.

There are also many others that can massively expand your fitness to help you outlast an opponent with cardio or overall strength.

Workout #1
5 minutes as many rounds as possible
10 box jumps
20 double unders jump ropes
rest 1 minute
row 5000 meters
Post time in comments

MMA Workout #2
20 minutes as many rounds as possible
5 pull ups
10 pushups
15 airsquats

WOD #3
Hill sprints 50 meters x 10
sprint up 100% – walk back down
Post time in comments

Tabata “Bottom to Bottom” Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate — no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Austin Malleolo 18/6:17.
Post Tabata score and mile time to comments.

#6 of Top 10 MMA Workouts

Filthy Fifty Workout
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

#5 of Top 10 MMA Workouts

Fight Gone Bad (F.G.B.) was originally designed about a decade ago for local boy, LW UFC Champ BJ Penn! When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was like a “fight gone bad”.

F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster).

In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20″ Box Jump, and Push Press) and rest for 1-minute. Normal F.G.B. lasts for 3 rounds, while a Championship Fight or Championship F.G.B. would be 5 rounds long. The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn’t want stamina to be a significant factor in the workout.

Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).

“Fight Gone Bad”
3 rounds for total reps.
1 minute at each station, 5 stations.
1 minute rest in between each round.

5 stations:
Concept 2 Row (Calories)
Wall Ball (20/14lbs.)
Sumo-Deadlift-High-Pull (75/55lbs.)
Box/Tire Jumps (20″)
Push Press (75/55lbs.)

Hollow Rock Workout
20 min AMRAP
5 burpees
10 L Pullups
15 hollow rock
15 toe to bar
15 air squat

#4 of Top 10 MMA Workouts

Box Jump-T2B-Pullup Wod
Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24″ box
15 Toes to bar (T2B)
12 Pull-ups
Laurie Galassi 9 rounds + 9 jump, Lucas Zepeda 8 rounds + 12 T2B, Tyler Hinz 8 rounds + 6 jump.

#3 of Top 10 MMA Workouts

Alligator Workout
Run 1 mile or Row 2k
25 ring pushups or 50 pushups
25 overhead walking lunge with 45 lbs
25 burpees
25 dips
50 jumping square
25 alligator pushups
50 double understand or 250 jump ropes
Run 1 mile or Row 2k

#2 of Top 10 MMA Workouts

Kitchen Sink Workout
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

#1 of Top 10 MMA Workouts

Anderson Silva Conditioning Workouts


QUESTION: Do you think that Tabata would be considered a top MMA workout?

ANSWER: Absolutely, Tabata-style workouts are great for conditioning in MMA. They not only help with strength, but they make awesome conditioning workouts. Try 4-8 rounds of battle ropes, kettlebell swings, burpees, pull-ups (strict, not kipping), sprints, deadlifts—or a combination. Go as hard as you can and try to beat your reps each time.

QUESTION: Coach, do you have a UFC wod with push-ups pull-ups and hang clean?

ANSWER: Yes; check out the workouts above.


This 90-Day Strength and Conditioning Program isn’t just for MMA athletes! Developed by Brandon Richey of Brandon Richey Fitness for SEALGrinderPT, this amazing program is also perfect for anyone training in kickboxing, Muay Thai, Jujitsu—or ANYONE WANTING A HIGH-LEVEL TRAINING PROGRAM!

Click on the banner above and get started!




Tim Kennedy Workouts
10 Tips to Increase Mental Toughness

Top 10 Tips to Help Improve Your Pull-Ups
What Kind of Self Defense Do You Recommend?
SGPT Interviews MMA Kevin Ross

Seal Fit Stack

SGPT Upcoming Events

Personal Online Coaching

Work 1-on-1
with SEAL Grinder's Brad McLeod
To Achieve Your Goals

pic of brad

Personal fitness training from Brad McLeod, Navy Seal and CrossFit Level 1 instructor. Delivered online, directly to you.

"I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life... try these workouts. Hooyah!" - Chris H.

learn more button