Sport
Combat and MMA
Grip, hips, neck and the engine to use them.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Combat and MMA movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 248 movements in these sessions
- 180 Jump Turns
- Abdominal Stretch
- Air Swing Running
- Air Swing Side to Side Swing
- Air Swing Walking
- All Fours Quad Stretch
- Alternating Lunge with Rotation
- Archer Step Back
- Archer Stepback
- Arm Circle
- Arm Circles
- Arm Crossover
- Arm Crossover Chest Out
- Arm Rotation Knee Lift
- Arm Swing Side to Side
- Armless Prayer Stretch
- Arms Behind Back Chest Stretch
- Assisted Bulgarian Split Squat
- Assisted Chin-Up on a Bench
- Back Forward Leg Swings
- Back Pec Stretch
- Back Stretch Dynamic
- Backward Abdominal Stretch
- Balloon Drill
- Band Assisted Pull Ups
- Band Cross Body One Arm Chest Press
- Band Decline Sit Up
- Band Fixed Back Underhand Pulldown
- Band Hammer Grip Incline Bench Two Arm Row
- Band Incline Bench Press
- Band Kneeling Lat Pulldown
- Band Kneeling Lat Pulldown (Alternate View)
- Band Low Alternate Chest Press
- Band Low Chest Press
- Band Romanian Deadlift
- Band Rotating Hammer Grip Incline Bench Row
- Band Squat Row
- Banded Squat Jump
- Barbell Bent Over Row Pronated Grip
- Barbell Bent Over Row Supinated Grip
- Barbell Calf Jump
- Barbell Reverse Deadlift
- Barbell Single Leg Deadlift
- Barbell Staggered Deadlift
- Barbell Standing Wide Grip Military Press
- Barbell Stiff Legged Deadlifts
- Barbell Straight Leg Deadlift
- Barbell Wrist Extension on Knees
- Barbell Zercher Good Morning
- Basketball Shot Jump
- Behind Head Chest Stretch
- Bent Arm Chest Stretch
- Bent Over Row Resistance Band
- Bicycling - Stationary
- Body Throw
- Bodyweight Box Jumps
- Bodyweight Front Slam
- Bodyweight Single Leg Deadlift
- Box Jump Squats
- Box Jumps
- Boxing Right Hook
- Bridge (Beginner)
- Bridge (Intermediate)
- Briskly Walking
- Briskly Walking (360 Degrees)
- Burpee
- Calf Stretch on Stairs
- Chair Back Lunge Right Resistance Band
- Chair Leg Extended Stretch
- Chest Dip Weighted Slow
- Chest Dips
- Child Pose Arms Extended Left Right
- Childs Pose (Beginner)
- Chin Up Reverse Close Grip
- Chin Up Reverse Wide Grip
- Clap Jack
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Copenhagen Plank
- Core Stretch
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Criss Cross Elbow to Knee
- Criss Cross Jack
- Criss Cross Jump
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Decline Bench Oblique Crunches Dumbbells
- Double Kettlebell Windmill
- Double Knee Drive
- Dumbbell Decline Overhead Sit-Up
- Dumbbell Diagonal Chop
- Dumbbell Frog Jumps
- Dumbbell One Arm Wide Grip Bench Press
- Dumbbell Single Arm Starfish Crunch
- Dumbbell Single Leg Single Arm Deadlift
- Dumbbell Single Leg Squat with Support (Pistol)
- Dumbbell Straight Arm Crunch
- Dumbbell Straight Arm Twisting Sit-Up
- Dumbbell Straight Leg Russian Twist
- Dumbell Burpee
- Dynaband Chest Press
- Dynaband Rows
- Dynamic Back Stretch
- Dynamic Leg Swing
- Easy Pose
- Elliptical (Cross Trainer)
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- Exercise Ball Wall Squat
- Extended Side Angle Pose
- Extension and Inclination Neck Stretch
- Extension of Arms in Vertical Stretch
- Finger Stretch
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Front Leg Swings
- Good Morning Resistance Band
- Good Mornings Barbell
- Gorilla Walk
- Hamstring Lying Curl Up Stretch
- Hands Clapped Forearms Stretch
- Heavy Bag Sled Drag
- High Knees
- High Resistance Band Kneeling Crunch
- Hip and Quad Stretch
- Iron Cross Stretch
- Jogging
- Jump Rope Alternating Foot
- Jump Rope Basic Jump
- Jump Rope Row
- Jumping Jack
- Kettlebell Single Arm Clean and Press
- Kettlebell Sled Drag
- Kettlebell Sumo Deadlift
- Kettlebell Swing
- Kettlebell Swings
- Knee Circles
- Kneeling Hip Flexor Stretch
- Landmine 180's
- Landmine Russian Twist
- Landmine T Bar Rows
- Lat Stretch
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Low Box Quick Feet
- Lying (Prone) Abdominal Stretch
- Lying Face Down Plate Neck Resistance
- Lying Face Up Plate Neck Resistance
- Lying Hamstring Stretch
- Lying Knee Roll-Over Stretch
- Lying Quad Stretch
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Lying T Bar Row
- Medicine Ball Jumps
- Middle Back Stretch
- Monkey Bar Swings
- Mountain Climber Jumps
- On Your Side Quad Stretch
- One Arm Cow Face Pose - Easy
- Over Weight Ab Crunch
- Overhead Lat Stretch
- Pelvic Tilt Into Bridge
- Pigeon Pose
- Pike Jacks Feet Kicking in and Out
- Plate Glute Bridge to Pullover
- Plate Good Morning Anterior
- Plate Pinch
- Plate Pinch Grip Deadlift
- Plate Pinch Grip Row
- Plate Russian Twist
- Plate Single Leg Deadlift
- Plate Single Leg Pinch Grip Deadlift
- Plate Staggered Deadlift
- Plate Staggered Pinch Grip Deadlift
- Plate Standing Twist
- Prone Bench Row Barbell Pronate Grip
- Prone Bench Row Barbell Reverse Grip
- Pulldown Row (High Row)
- Pyramid Pose - Parsvottanasana
- Reaching Lat Stretch
- Reaching Up Shoulder Stretch
- Rear Deltoid Stretch
- Rebounder in & Out Jacks
- Rebounder Light Jumps
- Reclining Pigeon Pose
- Resistance Band Cross Body Single Straight Arm Supinated Pulldown
- Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown
- Resistance Band Lying Bent Knee Raise
- Resistance Band Lying Leg Raise
- Resistance Band Squat Jump
- Revolved Side Angle Pose with Prayer Hands
- Ring Dips
- Rising Stomach Stretch
- Romanian Deadlift Barbell
- Runner's Stretch
- Runners Lunge
- Running - Treadmill
- Russian Twist with Dumbbell
- Russian Twist with Medicine Ball
- Sandbag - Clean & Press
- Sandbag - Cleans
- Scapular Retraction
- Seated Barbell Twists
- Seated Floor Hamstring Stretch
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Spinal Twist (Advanced)
- Seated Spinal Twist (Beginner)
- Seated Toe Touch Hamstrings Stretch
- Side Lying Floor Stretch
- Single Arm Kettlebell Windmill
- Single Arm Seated Dumbbell Shoulder Press
- Single Leg Dumbbell Deadlifts
- Single Leg Romanian Deadlift
- Single Leg Romanian Deadlift Dumbbell
- Sit Ups
- Sitting Single Legged Hamstring Stretch
- Skipping
- Stability Ball Abdominal Twist
- Standing Dumbbell See Saw Press
- Standing Hamstring Stretch
- Standing Knee To Chest Stretch
- Standing Lateral Stretch
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Side Slope Stretch
- Standing Upper Back Stretch
- Star Jumps
- Suspension Trainer with Grips Bent Knee Inverted Row
- Suspension Trainer with Grips High Row
- Suspension Trainer with Grips Inverted Row Arm Twist
- Suspension Trainer with Grips Knee Tuck Row
- Suspension Trainer with Grips Supine Crunch
- Suspension Trainer with Grips Wide Grip Inverted Row on Floor
- The Wall Ball
- Tyre - Squat Jumps
- Unilateral Box Jump
- Unilateral Box Jump - Bilateral Deceleration
- Unilateral Jumps
- V-Sit Twist (Medicine Ball)
- Walking Fast
- Weighted Crunches
- Wide Grip Pull Ups
- Wrist Extension Barbell
- Wrist Extension Dumbbell
Combat and MMA workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Mma24 sessions · 144 main slots View group
- Neck: 24 main slots
- Full Body: 23 main slots
- Hamstrings: 22 main slots
- Abdominals: 20 main slots
- Forearms: 16 main slots
- Lats: 13 main slots
- Quadriceps: 13 main slots
- Middle Back: 7 main slots
- Obliques: 4 main slots
- Glutes: 2 main slots
WORKOUT ANIMATION180 Jump Turns
- 180 Jump Turns
- Air Swing Running
- Balloon Drill
- Body Throw
- Bodyweight Front Slam
24 workouts
- Combat and MMA — Combat and MMA Conditioning, Week 1 Day 1 (Advanced)
- Combat and MMA — Combat and MMA Conditioning, Week 1 Day 1 (Beginner)
- Combat and MMA — Combat and MMA Conditioning, Week 1 Day 1 (Intermediate)
- Combat and MMA — Combat and MMA Conditioning, Week 1 Day 2 (Advanced)
- Combat and MMA — Combat and MMA Conditioning, Week 1 Day 2 (Beginner)
- Combat and MMA — Combat and MMA Conditioning, Week 1 Day 2 (Intermediate)
- Combat and MMA — Combat and MMA Conditioning, Week 2 Day 1 (Advanced)
- Combat and MMA — Combat and MMA Conditioning, Week 2 Day 1 (Beginner)
- Combat and MMA — Combat and MMA Conditioning, Week 2 Day 1 (Intermediate)
- Combat and MMA — Combat and MMA Conditioning, Week 2 Day 2 (Advanced)
- Combat and MMA — Combat and MMA Conditioning, Week 2 Day 2 (Beginner)
- Combat and MMA — Combat and MMA Conditioning, Week 2 Day 2 (Intermediate)
- Combat and MMA — Combat and MMA Conditioning, Week 3 Day 1 (Advanced)
- Combat and MMA — Combat and MMA Conditioning, Week 3 Day 1 (Beginner)
- Combat and MMA — Combat and MMA Conditioning, Week 3 Day 1 (Intermediate)
- Combat and MMA — Combat and MMA Conditioning, Week 3 Day 2 (Advanced)
- Combat and MMA — Combat and MMA Conditioning, Week 3 Day 2 (Beginner)
- Combat and MMA — Combat and MMA Conditioning, Week 3 Day 2 (Intermediate)
- Combat and MMA — Combat and MMA Conditioning, Week 4 Day 1 (Advanced)
- Combat and MMA — Combat and MMA Conditioning, Week 4 Day 1 (Beginner)
- Combat and MMA — Combat and MMA Conditioning, Week 4 Day 1 (Intermediate)
- Combat and MMA — Combat and MMA Conditioning, Week 4 Day 2 (Advanced)
- Combat and MMA — Combat and MMA Conditioning, Week 4 Day 2 (Beginner)
- Combat and MMA — Combat and MMA Conditioning, Week 4 Day 2 (Intermediate)
02 Metcon12 sessions · 72 main slots View group
- Quadriceps: 14 main slots
- Hamstrings: 11 main slots
- Abdominals: 11 main slots
- Middle Back: 9 main slots
- Full Body: 9 main slots
- Chest: 8 main slots
- Lats: 3 main slots
- Shoulders: 3 main slots
- Triceps: 1 main slots
- Calves: 1 main slots
- Glutes: 1 main slots
- Obliques: 1 main slots
WORKOUT ANIMATIONAir Swing Running
- Air Swing Running
- Band Squat Row
- Basketball Shot Jump
- Boxing Right Hook
- Criss Cross Elbow to Knee
12 workouts
- Combat and MMA — MetCon, Week 1 Day 3 (Advanced)
- Combat and MMA — MetCon, Week 1 Day 3 (Beginner)
- Combat and MMA — MetCon, Week 1 Day 3 (Intermediate)
- Combat and MMA — MetCon, Week 2 Day 3 (Advanced)
- Combat and MMA — MetCon, Week 2 Day 3 (Beginner)
- Combat and MMA — MetCon, Week 2 Day 3 (Intermediate)
- Combat and MMA — MetCon, Week 3 Day 3 (Advanced)
- Combat and MMA — MetCon, Week 3 Day 3 (Beginner)
- Combat and MMA — MetCon, Week 3 Day 3 (Intermediate)
- Combat and MMA — MetCon, Week 4 Day 3 (Advanced)
- Combat and MMA — MetCon, Week 4 Day 3 (Beginner)
- Combat and MMA — MetCon, Week 4 Day 3 (Intermediate)
What is in the block
Every session in Combat and MMA, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 25 sets
- Week 1 · Day 26 exercises · 24 sets
- Week 1 · Day 36 exercises · 25 sets
- Week 2 · Day 16 exercises · 25 sets
- Week 2 · Day 26 exercises · 25 sets
- Week 2 · Day 36 exercises · 25 sets
- Week 3 · Day 16 exercises · 25 sets
- Week 3 · Day 26 exercises · 25 sets
- Week 3 · Day 36 exercises · 25 sets
- Week 4 · Day 16 exercises · 25 sets
- Week 4 · Day 26 exercises · 24 sets
- Week 4 · Day 36 exercises · 24 sets
Intermediate12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 24 sets
- Week 1 · Day 26 exercises · 24 sets
- Week 1 · Day 36 exercises · 24 sets
- Week 2 · Day 16 exercises · 24 sets
- Week 2 · Day 26 exercises · 24 sets
- Week 2 · Day 36 exercises · 24 sets
- Week 3 · Day 16 exercises · 24 sets
- Week 3 · Day 26 exercises · 24 sets
- Week 3 · Day 36 exercises · 24 sets
- Week 4 · Day 16 exercises · 24 sets
- Week 4 · Day 26 exercises · 24 sets
- Week 4 · Day 36 exercises · 24 sets
Advanced12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 29 sets
- Week 1 · Day 26 exercises · 29 sets
- Week 1 · Day 36 exercises · 26 sets
- Week 2 · Day 16 exercises · 30 sets
- Week 2 · Day 26 exercises · 30 sets
- Week 2 · Day 36 exercises · 25 sets
- Week 3 · Day 16 exercises · 30 sets
- Week 3 · Day 26 exercises · 29 sets
- Week 3 · Day 36 exercises · 25 sets
- Week 4 · Day 16 exercises · 30 sets
- Week 4 · Day 26 exercises · 29 sets
- Week 4 · Day 36 exercises · 25 sets
What this block is
Combat and MMA runs as a 4-week block, 3 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Recomp nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Sport tier
Trained for the thing you play at the weekend.
-
Start here
-
-
-
-
-
-
Browse another tier
Want combat and mma built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Sport tier · the whole library.