Fight Wod. Brutal HIIT Home Workout.

hiit home workout mma

This is a Strength and Conditioning workout I designed for combat athletes. It’s pretty brutal, and will definitely challenge your conditioning.

The Workout

Round 1: 3 minutes as many reps as possible of Man Makers.

Rest 1-3 minutes, depending on your level and how much you like a good kick in the balls.

Round 2: 3 Minutes as many burpees as you can do

Rest 1-3 minutes, depending on your level and how much you like a good kick in the balls.

Round 3: 3 Minutes as many rounds of MMA Drill 1 (see video) as you can do.

Rest 1-3 minutes, depending on your level and how much you like a good kick in the balls.

Round 4: 3 Minutes as many round as you can get of:

  • 10 Push Ups
  • 10 Squats
  • 5 Pull ups (modify if you need to)

What This Workout is Designed to Do

This HIIT session is designed to improve aerobic power (the amount of oxygen you can use) as well as anaerobic capacity.

3 Minutes is a long time to go all out. Just like in a fight, you have to be able to keep going. Doing anything after man makers isn’t fun, especially burpees.

Workouts like this will definitely boost your mental toughness as well. It’s nice to know you can suffer so much and still put out. If you’re looking for more on mental toughness, check out this article

If you try this out, let me know! Thanks for being here, now go get some.

Mike (Supastrong)
Mike (Supastrong)

Bioforce Certified Conditioning Coach and personal trainer. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.

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About SupaStrong 49 Articles
Bioforce Certified Conditioning coach, Trainer. Federal Law Enforcement Agent, Army Reserve Infantryman. Husband, Father, Brother, Son, Friend.

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