Ian McCall is a professional MMA fighter who competes and trains with the world’s most elite fighters. He is known for being incredibly aggressive and always holds a relentless pace in his fights.
This workout is intense and is designed for Ian’s preparation for an upcoming fight. We use very little equipment, no machines and put a lot of emphasis on his grip strength, explosiveness and overall power. Please do not try this workout at home, unless you are in top shape and injury free.
Always consult a doctor before starting any exercise program.
30 sec each, repeat for 5 minutes.
Weighted rope swings
Repeat for 5 minutes
Tire flip 10 flips
Tornado Rope 20 rotations
DB snatches 20 reps per arm
Repeat for 5 minutes total
Explosive lunges 10 reps, as high and fast as possible
Speed rope waves 20 sec, as fast as possible – 10 sec rest – repeat for 1 minute
Sit up, 1 arm sprawl – 20 reps as fast as possible
Hurdle Hops – 5 sets of 10 hops, 10 sec rest between sets
Never ending rope climb – 3 minutes
Farmer carry – 160 ft.
*We started the workout with foam roll, dynamic warm up and finish with static stretching. Hope this helps you out!
If you’ve never done this stuff, then learn proper progressions, try them out individually and always build a foundation of strength before moving ahead.
Work hard today!