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Quick Grappler / MMA Conditioning Circuit

Here’s an example of an anaerobic conditioning circuit for a wrestler or combat athlete.

1a)  Hindu-Push-ups, 30 sec

1b)  Power Rope Double Slams, 30 sec

1c)  KB swings, 30 sec

1d)  Overhead Med Ball Squats, 30 sec

1e)  Partner Zercher Good Mornings, 30 sec

1f)  DB Clean & Press, 30 sec

The athletes will do as many reps as possible in the 30 second blocks and switch on the whistle.  Each run is roughly 3:30 minutes.  3 minutes of resistance and :30 seconds of total rest which is the accumulated time to switch between exercises.  Run through this circuit 3-5 runs, dependent upon the sport.

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4 Responses to “Quick Grappler / MMA Conditioning Circuit”

  1. John Says:

    Interesting circuit – but what is a “power rope double slam”?

  2. BobbyD Says:

    Great! Love to see how you put things together for your athletes.

    Learning alot from Blunt Force and Caombat Core

  3. Les Says:

    For that matter, what’s a “Partner Zercher Good Morning”? I know what a regular “Zercher Good Morning”, but the “Partner” bit? Pleas explain.

    Some photos would be nice as it sounds a killer workout and I’d like to try it.

  4. Jim Smith Says:


    The power rope slams are taking a 1 1/2″ to 2″ thick manila rope and anchoring it around a rigid object. Then you take each end in your hands and slam the rope downward. It is a hell of a conditioning tool.


    Zercher Good Morning with a partner are just executed as normal but you use your partner as the external load.

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