Mixed Martial Arts (MMA) & Rowing
Rowing is a total body workout that can be used for both metabolic conditioning and pre-exhausting before you go out on the mat. For more information on how some of the top fighters use our equipment or to send us your favorite rowing workouts for MMA, email Greg at gregh@concept2.com or call 800.245.5676 ext. 3074.
See what the National Strength and Conditioning Association has to say about 
Rowing Ergometer Training for Combat Sports.
Chuck Liddell's Rowin' and Rasslin' Workout
Sports Illustrated reports that former UFC (Ultimate Fighting Championship) Light Heavyweight Champion Chuck Liddell uses this workout as part of his training.
- View workout
Duration/Reps Activity 1 500 meters rowing 2 2½ minutes wrestling 3 1 minute rest 4 Repeat steps 1-3 for a total of five sets. Notes:
On the indoor rower, start with knees bent and bare feet strapped into footrests. Keep your rowing pace under 2:30/500m.
John Hackleman, The Pit owner and Liddell's trainer says, "The machine works mainly the legs but also the lats. By the time he finishes 800 meters and wrestles, he's exhausted—it simulates how tired he'd be in a fight. To make it worse, I'll have him start wrestling on his back and fight his way to the top of his opponent." View Full Article (Sports Illustrated)
More MMA Workouts
The following workouts are from John Lovins' posting on the CrossFit MMA forum. John says he does the workouts "one to two times a week to keep in his best fighting shape."
- View workout #1
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Duration/Reps Activity 1 2 minute round boxing 2 15 burpees 3 2 minute round boxing 4 15 burpees 5 2 minute round boxing 6 15 burpees 7 2000 meters rowing 8 2 minute round kickboxing 9 15 burpees 10 2 minute round kickboxing 11 15 burpees 12 2 minute round kickboxing 13 15 burpees 14 2000 meters rowing 15 2 minute round fighting 16 15 burpees 17 2 minute round fighting 18 15 burpees 19 2 minute round fighting 20 15 burpees 21 2000 meters rowing Notes:
The burpees are done during the one minute break between rounds. The rowing pace should be kept under your best 2k time + 40 seconds.
- View workout #2
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Duration/Reps Activity 1 3 minute round boxing 2 500 meters rowing 3 3 minute round boxing 4 500 meters rowing 5 3 minute round boxing 6 500 meters rowing 7 3 minute round kickboxing 8 500 meters rowing 9 3 minute round kickboxing 10 500 meters rowing 11 3 minute round kickboxing 12 500 meters rowing 13 3 minute round fighting 14 500 meters rowing 15 3 minute round fighting 16 500 meters rowing 17 3 minute round fighting 18 500 meters rowing Notes:
Try to keep the rowing pace at your best 2k time + 20 seconds.
Anderson "The Spider" Silva training on the Concept2 Model E Indoor Rower at his training facility in southern California.
Japheth Brubaker (on indoor rower) and Tom Meehan training at Capital Jiu-Jitsu, Alexandria, Virginia. Photo by Owner/Instructor Jeremy Lafreniere.
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| Model D with PM3: | $900 plus shipping |
| Model D with PM4: | $1050 plus shipping |
| Model E with PM4: | $1260 plus shipping |
 Model D Indoor Rower  Model E Indoor Rower | |
Legendary Blackhouse MMA in California uses the Concept2 SkiErg as well as the indoor rower to help train their fighters.
