The ‘Hurricane’ Metabolic Conditioning Workout Routine to Get an MMA Body

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Face it: If you want to be lean and ripped, then you’ll need to work hard. Reaching new heights in any aspect of life usually doesn’t happen in your comfort zone.

We can’t promise you that it will be easy, but if you’re consistent, progress will follow. It’s time to train smart! If you’re currently in your comfort zone or want to take your results to the next level then you need to try some different forms of metabolic training. One option? Hurricane training.

The Hurricane, the main form of metabolic training used in the Training for Warriors system, and was developed over 12 years ago to train some of the top fighters in mixed martial arts. A Hurricane workout is short and challenging, but worth it.

Try incorporating the Hurricane into your routine twice a week—Tuesday and Thursday is ideal—to start training smart. Just be prepared to get comfortable being uncomfortable.

Target Muscles: Full Body

Workout Level: Intermediate to advanced

Frequency: Perform the Hurricane Workout one to two times a week, resting at least a day between each session. Spend at least two to three weeks on each category before moving on to the next.

Time Needed: 30 minutes

How To Do It: After warming up, perform the exercises in each round in numerical order. Perform 3 sets of each round before moving onto the next round. Complete in the shortest amount of time possible (with good form) and keep track of it for your records.

Medicine Ball Push-up

Perform the following rounds for 3 sets each:

Round 1

1a. Treadmill at 9 mph and 10% grade for 30 seconds

1b. Inverted Row × 10

1c. Diamond Push-up × 10

Round 2

2a. Treadmill at 10 mph and 10% grade for 30 seconds

2b. Barbell Bent-Over Row × 10

2c. Barbell Shoulder Press × 10

Round 3

3a. Treadmill at 11 mph and 10% grade for 30 seconds

3b. Upright Row x 10

3c. Bicep Curl x 10

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