Workout Of The Week: Notorious
This weeks “WOW” is called ‘Notorious.’
The first time I had any of my clients/ classes perform this workout was the week leading up to UFC Fight Night: McGregor vs. Brandao in Dublin, Ireland back in July of 2014.
I have my classes repeat the workout for every week leading up to a McGregor fight since then. The workout is a lot of “movement” using all muscles of the body that you would need to strengthen for an upcoming fight. And just like a fight, you will get your butt kicked.
The workout is split in to 5 parts.
The first part is a 10 minute AMRAP. An AMRAP is as many rounds as possible in those 10 minutes. The two exercises in the first AMRAP are hand release push-ups and TRX rows. Each exercise is 10 repetitions, repeated for 10 minutes back and forth. After the AMRAP is done you should take a break for 1 to 2 minutes.
After the break, you will perform a Super- Tabata for the second part. A Tabata is a single timed exercise following the protocol of 20 seconds of work, 10 seconds of rest, repeat 8 times for a total of 4 minutes.
The Super-Tabata that I have created goes 22 seconds of work, 8 seconds of rest, repeating 10 times for a total of 5 minutes. What makes it Super? Instead of one exercises there is two. You will perform each exercise back to back. In this Super- Tabata, the exercises are squat jumps and alternating side lunges. After the Super-Tabata is done, take another 1 to 2 minute break.
Next, we go in to another AMRAP of 10 minutes for our third part. This time, the two exercises you will be doing are power weighted movements. The first exercises is 10 ball slams followed by 10 clean and presses. The clean and press can be done with kettlebells, dumbbells, and/or a barbell. Just like the first AMRAP, you will repeat the two exercises back and forth for as many rounds as possible in 10 minutes. Again when you are done, take a short rest.
Following the rest you will be moving into the forth part, another Super- Tabata. This time you will be doing weighted lower body movements. The first exercise is a Swing which can be done with a dumbbell or kettlebell. The second exercise is a stiff leg deadlift. The stiff leg deadlift can be done with a dumbbell, kettlebell, or barbell. After another short break you will move onto the finale.
The fifth and final part of Notorious is core work done on the mat. There are 7 exercises performed back to back repeating 3 times. If you need a short rest in-between the 3 rounds take it. After the 7 exercises are done, you will move onto a Tabata of planks. This routine I call Bruce Lee Abs. It goes as followed:
Leg Raises 10
Russian Twists – 10 each
Bicycles – 10 each
Inside heel touches – 10 each
Toe Touches 10
Hip Bridge 20
Tabata Planks: 20 seconds ON 10 seconds OFF 8x= 4 minutes.
Side Plank R
Side Plank L
Side Plank R
Side Plank L
Give it a try. Good luck!