Home Workout In The Basement

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I like Saturdays. A few of the guys come over and we train in the pit. ‘The Pit’ is my basement. It’s concrete, a few mats to roll on and a power rack. Basically, what more could a fella want right?

Right now it’s 6:53 AM and the boys will be over around 8:30 so I’m planning out the MMA workout. I’ve got my coffee and training log in front of me. I might also pick one of the daily workouts from the coaching site. Let’s see…

There is going to be three of us today. Should concentrate on weaknesses. So that would be flexibility first and foremost. Back bridges should take care of that. Actually back bridges down the wall would work great. On failure we’ll do simple bridge pressups. I’ll add in some wall extensions too just for shoulder flexibility.

I know Derek (one of our FLS coaches) is going to want to work core so we’ll do some front lever training with cranks. Cranks are interesting. More on those below.

For the strength component, Deadlifts and press to handstand attempts will work great. We’ll run through that for 5 rounds of 10 reps (or attempted reps) per exercise and we won’t rest until completion.

That sound like a plan. So here is the Home Based MMA Workout for Today.

50 Double Unders To Warm Up

Then 5 Rounds Of 10 Reps Per Exercise:
50 Double Unders (not 10 here of course)
Wall Walk Bridges or Limbers. (turned into regular bridges after failure)
Stick Ups or Wall Extensions
Cranks (Here’s How)(Turned into chins once failure set in)
GHR (Here’s How) (Turned into deadlifts once failure set in)
Press To Handstands (Turned into clapping pushups once failure set in)
Pike L Sit

End Result: That blew goat testicles. I havn’t felt this wipped in a long time. It’s a keeper for sure.

I got another killer one that I’ll be posting up shortly so make sure you subscribe to the newsletter up top there so you don’t miss it.

Cheers!