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.