Combat Athlete Conditioning
Conditioning for combat sports, four days a week: rounds timed like a fight, bag work, sled pushes and EMOMs, with deadlifts, front squats and push presses for strength.
Frequency: 4x / week · Duration: 8 weeks · Workout: ~55 min · Level: Advanced
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
4 training days, 10 exercises across the week, 38 sets in total in the 5-15 rep range, resting about 90s between them.
No single lift dominates — the week spreads across 10 different exercises rather than repeating a few.
Goals: General Fitness, Fat Loss, Strength
Equipment: kettlebell, Minimal, Full Gym
Weekly Schedule
Strength + Power — Full
- Deadlift: 4 × 5, rest 3 min
- KB Swing: 5 × 15, rest 1 min
- Pull-up: 4 × AMRAP, rest 2 min
- Bag Work 3min: 3 × x, rest 1 min
Conditioning Rounds — Conditioning
1 exercises (Pro).
Strength + Power — Full
4 exercises (Pro).
Conditioning Rounds — Conditioning
1 exercises (Pro).
Progression Guidance
Mirror fight rounds: 5min on, 1min off.