CDS Strength Circuit by Mark Lajhner

CDS MMA TEAM Strength Circuit by Mark Lajhner

Inspired by George St. Pierre’s weight program

I saw GSP’s instructional where he did 4 exercises for the same muscle group back to back.
So I thought why not do 5 killer exercises for different muscle groups back to back. A new method of self torture was born : CDS Strength Circuit. :)

Total time : little under 9 minutes
Sets : 3
Rest : 90 seconds

1. Snatch 5 x 60 kg
2. 10 pull ups
3. 20 normal grip push ups
4. 20 switchblade crunches abs
5. 10 lunge jumps with 20 kg plate

90 seconds rest

1. Snatch 5 x 60 kg
2. 10 pull ups
3. 20 wide grip push ups
4. 40 cross over crunches(20 on each side)
5. 10 lunge jumps with 20 kg plate

90 second rest

1. Snatch 5 x 60 kg
2. 10 pull ups
3. 10 narrow grip push ups
4. 40 side crunches+leg raises(20 on each side)
5. 10 lunge jumps with 20 kg plate

Although the set doesn’t last for 5 minutes(the exercises are to hard to be able to keep going that long) this will do wonders for your fighting ability.

You can modify the grips, weight and reps according to your strength levels.

Enjoy.