A Barbell Complex

    This workout was used to supplement my conditioning when I was training for a fight in Mixed Martial Arts. When designing a barbell complex you want to make sure each exercise transitions well into the next, in order to minimize breaks. Pick 6 to 8 exercises, and complete 6-10 reps of each, never changing the weight. Do 3-4 circuits. The one I am doing in the video is:
  1. Bent Over Rows
  2. Hang Cleans
  3. Push Press
  4. Romanian Deadlifts
  5. Lunges
  6. Squats
  7. Push Ups
  8. Chin Ups
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Fighter Circuit

Get in shape like a fighter. I picked 4 fundamentals of mixed martial arts and turned them into a conditioning circuit. Do 3-4 laps of this circuit and you are doing good. The stations are:
  1. 3 Hit Combo (1,2, Leg Kick) 20 reps
  2. Hamburger Drill 3x
  3. Body Slam 135 lbs Dummy 5 reps
  4. Spin Drill 10 reps
Outdoor Functional Circuit

This workout is multipurpose with heavy emphasis on the core. Do each station for 1 minute. No breaks. After you complete all 4 stations take a 2-5 minute rest. Complete 3-4 laps. The stations are:
  1. Sledgehammer 16 lbs
  2. Keg Snatches (empty)
  3. Lateral Tire Tosses
  4. Farmer's Walk 70 lbs Dumbells  
Plyometrics

This is a good full body explosive workout. I developed this for my wrestlers' summer conditioning. Do 20 reps at  each station. No breaks. Take a 2-5 minute rest after the last station. Do 3 laps.
  1. Lunge Jumps
  2. Depth Push Ups
  3. Flip Ups On Rope
  4. Ball Slams
  5. Wall Thrusts
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