This 30-minute MMA session is built for focused, repeatable solo work. Difficulty: Advanced. Equipment: Heavy Bag, BJJ/Grappling Dummy. Move deliberately — quality reps beat rushed volume every time. Built for the mat.
Session Structure
Step 1: Station 1: Bag Striking
- – Continuous combinations
- – 45 seconds
Step 2: Station 2: Dummy Ground Work
- – Top control strikes
- – 45 seconds
Step 3: Station 3: Sprawls
- – Explosive sprawls
- – 45 seconds
Step 4: Rounds
- – 5 rounds
- – 60s rest between