Name: Playbook - Tom Taylor - W3/D4 ARROW MMA CONDITIONING CIRCUIT
Uploaded: 2021-01-18T11:49:13.532Z
Duration: 60 min
Description: W3/D4 ARROW MMA CONDITIONING CIRCUIT

It was touch and go for minute but I made it!!

Ethan W

WEEK 3 UPDATE – We’re going for time this week!  TABATA for the Heavy Bag and an increase in time for the Battle Ropes to test your overall athleticism!

TABATA = 8 Sets x 20 Seconds all-out WORK followed by 10 Seconds rest = 4 Minutes WORK

For an extra burn, alternate between the two exercises (vs 4 Sets of Exercise A, immediately followed by 4 Sets of Exercise B).

EQUIPMENT: Battle Ropes, Heavy Bag, Boxing Gloves, Interval Timer App

DAY 4 is an explosive pair of athletic conditioning circuits, a “favourite” of Stephen’s and every other Arrow cast member that has endured/conquered this MMA-inspired gauntlet. When it’s time to get camera-ready (think shirtless scene prep time), this vomit-inducing, fat-reducing workout is one of our go-to’s. 

Give it a go and have fun! Tag me on Instagram @T3Athletics #ArrowWorkoutChallenge and let me know how you did!

This is a full body dynamic warm-up that will get you moving in all planes of motion. Work through each exercise in a fluid tempo. This will get your blood moving and muscles warm for the work ahead.

- Gradually increase the depth and twist of each movement on each rep
- Both Sides = 1 Rep

T3 Warm-Up – Crescent Lunge Flow

- Keep a slight bend in your knees on extension to protect your joints

T3 Warm-Up – Toe Squat Holds

- Keep your hips and shoulders square and increase the depth of each lunge and curtsy on each rep
- Both Sides = 1 Rep

T3 Warm-Up – Lateral Lunge to Curtsy Lunge

- Walk your hands out and establish a proper plank position before moving into toe taps; return to this strong plank position after each toe touch
- Drop your head to look at your feet with each toe touch to protect your neck

T3 Warm-Up – Spiderman Toe Touch

- Focus on balance! To support your non-standing foot from touching the ground, fire your core and standing glute and keep a slight bend in the standing knee
- Both Sides = 1 Rep

T3 Warm-Up – Single Leg Walk Out

T3 Daily Mobility Warm-Up

TABATA = 8 Sets x 20 Seconds all-out WORK followed by 10 Seconds rest = 4 Minutes WORK
For an extra burn, alternate between the two exercises (vs 4 Sets of Exercise A, immediately followed by 4 Sets of Exercise B)

- Think SPEED on each sprawl and POWER (and HEIGHT) on each flying knee
- Bring chest down to the ground on each sprawl
- If you’re still working towards the Flying Knee, substitute for a Tuck Jump over the bag

Bag Work - Flying Knees O' Bag

- Start in plank position and work to keep your shoulders stacked over elbows at all times, pushing forearms down into the bag to maintain stability
- Turn your gaze to look at your knee on each rep

Bag Work - Ground And Pound Knees

MMA Fighter's Circuit - TABATA Combo 1

- Rapidly throw 10 straight punches into the bag before quickly switching sides

Bag Work - Knee On Belly Ground and Pound

- Stabilize your body against the bag by using your opposite forearm and knee, keeping your shoulders above the bag at all times
- To maximize power, use your entire body to throw each elbow (avoid the ‘chicken wing’!)

Bag Work - Ground And Pound Elbows

MMA Fighter's Circuit - TABATA Combo 2

- After every 5 toe taps, drop your feet to either side of the bag to strike the bag – remember to alternate sides for punches
- Bend your knees into a deep squat to maximize power and stability when punching

Bag Work - Toe Tap Bomb Drops

- Start in plank position and work to keep your shoulders stacked over wrists at all times
- The wider your feet, the more stable your tripod; narrow your stance for more of a challenge

Bag Work - Alternating Plyo Push-Ups

MMA Fighter's Circuit - TABATA Combo 3

- Keep your stance wide and knees bent to maximize power
- Use your entire body to drag the bag towards you on each rep – sitting back into a deep squat and keeping your core fired

Bag Work - Heavy Bag Reap Drag

- GRIP:  Ends of rope pointed towards you, palms facing together
- STANCE:  Feet shoulder- width apart in an athletic squat position
- Core engaged; upper body upright and relaxed
- Rapidly alternate raising and lowering each arm – focus on speed and stamina over power for this one!

Battle Rope Bongos

MMA Fighter's Circuit - TABATA Combo 4

- GRIP:  Ends of rope pointed up towards ceiling, palms facing together
- STANCE:  Slightly staggered shoulder-width apart, knees bent – think athletic stance!
- Core engaged; upper body upright and relaxed
- Alternate circling each arm towards you rapidly – focus on speed and stamina over power for this one!
- Once comfortable, introduce a side shuffle, switching the lead leg of your stance every few shuffles

Battle Rope Locomotives

- GRIP:  Ends of rope pointed up towards ceiling, palms facing together
- STANCE:  Slightly staggered shoulder-width apart, knees bent – think athletic stance!
- Throw alternating hook punches – focus on power and pace over speed for this one!
- Remember to pivot on the balls of your feet and rotate the core through the full range of motion

Battle Rope Hooks

MMA Fighter's Circuit - TABATA Combo 5

- GRIP:  Ends of rope pointed up towards ceiling, palms facing together
- STANCE:  Slightly staggered shoulder-width apart, knees bent – think athletic stance!
- Throw alternating uppercut punches with the back hand, switching your stance each time – focus on power and pace over speed for this one!

Battle Rope Uppercuts

- GRIP: Ends of rope pointed towards you, palms facing together
- STANCE:  Feet shoulder-width apart in an athletic squat position
- Core engaged; upper body upright and relaxed
- Rapidly bring both arms up to shoulder-level and slam the ropes simultaneously to the ground – this burner is about BOTH power and speed!

Battle Rope Slams

MMA Fighter's Circuit - TABATA Combo 6

W3/D4 ARROW MMA CONDITIONING CIRCUIT

Great work out. Couple things I just can’t do yet. Ike the med ball slam get up. Someday tho!!

Carlye

So 😡 gruelling. 
Just what I needed 👍

Hayden

Great workout from the warm up to the end

W1/D1 ARROW CONDITIONING CIRCUIT

Anna

Was confusing if should do 3 reps per side or switch at the 30 second mark between exercises. Additionally would be great if a cool down was recommended

Jordan

W1/D2 ARROW RESISTANCE BAND WORKOUT

This is an amazing set that is so challenging and effective.  Thank you!!

Michael

W1/D3 ARROW TRX STRENGTH & STABILITY CIRCUIT

good. hard. appreciate the mma specific programing.

Katherine

W1/D4 ARROW MMA CONDITIONING CIRCUIT

Tanner

Holy shit, that lit up my heart!! 🙌🏻

Julz

W1/D5 ARROW MED BALL CONDITIONING CIRCUIT

Had to adjust the ball slam to katlebell sit-ups

Just two words : Amazing workout ! 😍
Thank you for all your workouts I will try to keep up 😉

Alex

W2/D1 ARROW CONDITIONING CIRCUIT

Love this workout, Tom! Resistance bands, in general, are an awesome workout, but this one, in particular, is a lot of fun. Makes ya feel like a superhero 😅 haha

Bryce Wanemacher

W2/D2 ARROW RESISTANCE BAND WORKOUT

Challenging and a great sweat workout. I noticed I was able to handle it better than last time because my body has started to adjust to the intensity of these workouts. Thanks, Tom! 👌🏼

W2/D3 ARROW TRX STRENGTH & STABILITY CIRCUIT

W2/D4 ARROW MMA CONDITIONING CIRCUIT

I thought it was intense and really creative. Busted my behind and got a great sweat going! Heart rate was UP too! Great workout! Thanks, Tom!

W3/D4 ARROW MMA CONDITIONING CIRCUIT

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