Flow Complex – Anaerobic Endurance Workout for MMA

Flow complexes are similar to complexes that you’ve heard a lot about recently, but instead of doing the all of the reps of an exercise then moving on, you do 1 rep of each exercise and it flows into the next exercise smoothly.

These complexes really challenge your mind and body to be aware of what’s going on and to focus on quickly shifting gears from one movement pattern to the next.

Perform 4-8 reps of each exercise, which makes up 1 set.Perform 3-5 sets, resting 2-3 minutes between sets.

Start with a lighter weight until you get the hang of the flow, then work your way up.

In this complex, notice that the limiting factor in this will likely be the weight you can press overhead, but all exercises are relatively strong exercises, so the weight is challenging enough.

[flv:http://ericwongmma.com/videos/flow-complex-mma-workout.flv 512 288]

 

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delUsdatingStevoMarkoAF1 Recent comment authors
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del
del

oh it doesnt matter i understand now. great.

del
del

how many sets and reps do i do?…….thnx

Usdating

this information is great to me!! thank you guys for your awesome posts As Nick says, iA?ll re-read it again, and again …

Stevo
Stevo

Nice music too. Does anyone know who sings that? Had to ask

Eric

Deltron 3030 aka Del the Funky Homosapien! Old school rapper…

Stevo
Stevo

Very good complex eric. I was doing the crazy 8’s and tried this complex yesterday and liked this one better. Do u think i should rotate or stick to one?

Eric

Depends… if you’re used to doing bodyweight exercises all the time, stick with the Flow Complex…

If you’ve always done weight training, do the Crazy 8’s…

If you’ve switched it up, then you can use both at the same time.

Marko
Marko

Great workout !!

I’ve used the Randy Couture/team quest barbell workout for a while and know how taxing it can be but to do each exercise as one rep really shocks and stimulates the muscles !! Great ! First time i@ve commented on a video but each one is a learning curve !

Keep up the good work !

AF1
AF1

Thanks for the free workout. It looks painful, in a good way!

Chad Leonhardt
Chad Leonhardt

I like the workout, I can do it at home which makes it even better to me. Thanks for another good workout

Bill
Bill

Eric,

This complex really trains body + mind making it a real Rockin’ Workout !

Thanks, this will help me meet my conditioning goals during the holidays !

Bill

Jack
Jack

Very cool video! Loved doing complex flow movements. Started off just doing “The bear” and have moved to more challenging ones. I loved doing them because of the time under tension. Some of my flows are over 2 and half minutes!

Great job and I’m very glad I found your site.

Jack

Chris Smith

Eric,

That looks like an interesting workout. I can definitely see forgetting which exercises to do and when to do them though, any suggestions?

Thanks,

Chris

Eric

Practice!

Or just print off a sheet that has all the exercises in order in big letters and place it in front of you.

ravi
ravi

hi eric,

My main art is Wing Tsun, takwoondo brownze in my country, sanshou south asian champ, muitai lurnt, but now i dont have to do my training in winnipeg, i am new immigrant; even i didn’t see punching bag yet, in winnipeg. so how could i contact you?

Joe Caples
Joe Caples

Absolutely awesome routine to add with your Ultimate Strength and Conditioning program. Thank you for your constant effort for better results.