Burpee Finishers for MMA Fitness and Conditioning: How to Use Burpee Finishers In Your Fighter Training Sessions

What Are Finishers
Finishers are short body weight or single piece of equipment only, 3–10 minute routines at the end of each workout or training session. You can use them after training your MMA, Muay Thai, BJJ, Wrestling or Combat Athletes.
Use Finishers no more than twice a week after your combat sport training session, workout or cardio.

Benefits of Burpees
The burpee is the “Ultimate Metabolic Bodyweight Exercise”.
This compound exercise works almost every muscle in the body in one short sequence of movements. The heart and lungs are tested to the max as well.
A set of burpees will force the athlete to work far above their capacity to take in, transport and utilize oxygen and, subsequently, their anaerobic conditioning will improve.
You can train muscular endurance, cardio, explosiveness, speed and agility, coordination, change of levels, mental toughness

How To Use Burpee Finisher
The Burpee Finishers can be done as a set of 10-burpee variations done one after the other for 45 seconds of work followed by 15 seconds rest. Complete 1 for one round = 10 Minutes

Can also be done as a 5 burpee variation exercise set one after the other for 45 seconds of work followed by 15 seconds of rest repeated 2X = 10 Minute Total

Why Burpee Finishers
Burpees get boring
Change things up for athletes
Often times your Fighter adapts to regular burpees and are not challenged
Adds a little flair and keeps training exciting, challenging and interesting
You can use the different variations to help improve other aspects of fighters conditioning that needs focus

I assume that before your fighters try these Burpee Finishers that you know how to perform a standard burpee and are an advanced fitness enthusiast or athlete.

Burpee Finisher #1

Burpee Finisher #2

Burpee Finisher #3

Burpee Finisher #4 From Thailand

Funk-Flex Elite Strength and Conditioning Program

Funk-Flex Heavy Bag Conditioning Program

 

Exercise List

Burpee Finisher #1 – http://www.youtube.com/watch?v=OiRPIuWkbso

ULTIMATE BURPEE FINISHER CIRCUIT #1
Advanced Protocol – 45 seconds of work followed by 15 seconds rest
Moderate Protocol – 30 seconds of work followed by 10 seconds rest
1. Push – Launch Burpees
2. Jumping Side to Side Burpees
3. Alternate Kick-out and Toe Touch Burpees
4. Chest to Ground Crescent Burpees
5. Side Burpees
6. Alternate One Arm Burpees
7. Wide Leg Burpees
8. Slalom Burpees
9. Wide Leg Tuck Jump Burpees
10. Burpee-Mountain Climbers

Burpee Finisher #2 – http://www.youtube.com/watch?v=5D5xuhVBaqk

ULTIMATE BURPEE FINISHER #2
Moderate – 45 seconds of work followed by 15 seconds rest

1. Big Box Jump Burpees
2. Dive Bombers Burpees
3. Burpee Pistols
4. Burpee Lunge and Wave
5. 180 Burpees
6. Grasshopper Burpees
7. Broad Jump Burpees
8. Kick-Out Burpees
9. Jumping Lunge Burpees (4 Lunge and Burpees)
10. Burpee Alternate Side Rotation

Burpee Finisher #3 – http://www.youtube.com/watch?v=OTd3ZVjrhr8

Burpee Finisher Workout #3
Perform the Burpee Workout as a Finisher. Each exercise is 45 seconds of work followed by 15 seconds rest. Complete one after the other until the circuit is done. Total Workout Time 10 Minutes.

Ultimate Burpee Finisher #3

1. Burpee Grasshoppers 1:21
2. Pistol Squat Burpees or One Legged Squat Burpees 1:38
3. Burpee Alternate Plank Side Rotations 1:53
4. Burpee and Alternating Jump Lunges 2:10
5. BOSU Ball Burpees 2:26
6. Burpee Knee Taps (Tuck Jump Burpees) 2:44
7. Med Ball Burpees 20lbs 3:03
8. Burpee Meet the Queens 3:22
9. Side to Side Running Burpees 3:43
10. Dumbbell Burpees 4:06

MMA Burpee Finishers #4 From Thailand – http://youtu.be/dzB99DnfwJg

Each variation in this circuit is inspired by combat sports in mixed martial arts. It combines, speed, agility, explosiveness, power, flexibility, muscular endurance and cardio.
10 Exercise Finisher Circuit – 10 Minutes
Perform each exercise for 45 seconds of work followed by 15 seconds rest and repeat for 10 full intervals.
Exercise List
1. Side-to-Side Step Over one Legged Burpees – MMA Burpees
2. Med Ball Explosive Push Up Burpees – Thai Burpees
3. Wrestler Plyo Lunge Burpees – Wrestler Burpees
4. Terminators – BJJ Burpees
5. Bunny Hop Sprawls – Grapplers Burpees
Funk-Flex Elite Strength and Conditioning Program

Funk-Flex Heavy Bag Conditioning Program

Funk Roberts
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