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The Conan Workout

The Conan Workout

by: Brandon Richey–Get Free Updates And Training Guides Here

The Conan Workout

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So what is best in life Conan? Well the truth is that at the end of the day in today’s society it really just boils down to having a healthy, strong, mobile body! Trust me, if you have that then you’re way ahead of most. Additionally being able to wield a sword if it is necessary is not a bad idea either! 

The Conan Workout…

So today’s workout is appropriately titled because the purpose is to make sure you can go all “Conan the Barbarian” in any athletic or life situation if necessary! Function, strength, and overall physical work capacity is the goal of today’s blogisode! Check it out and post up your experience in the comment box below. 

Warm Up:

Rolling “V” Stretch: 5

A Skips: 15 R&L Legs

B Skips: 15 R&L Legs

Kettlebell Static Groin Stretch: 10 With A Pause At The Bottom Of Goblet squat

Shoulder Warm Up: Palms To Face; Palms To Head–15 R&L Arms

Conditioning, Speed, And Footwork Note: All of the following conditioning drills can be performed with a 20 lb. weighted vest for high intensity. 

Jumping Jacks: 3×50 

Knee Pop Cone Drills: 3 (Note: Perform knee pops by emphasizing the knee lift of the leg going over the cones. Perform over 8 to 10 cones. When each leg has gone over the row of cones that counts as a single rep! If you DO NOT have cones or the space then practice doing these by standing in place or by leaning with your hands against a wall.) 

Agility 3 Cone Lateral High Knees (Heisman): 4×10 (Note: A single rep is counted when you move a complete distance from left to right or from right to left depending on how you start. Additionally if you don’t have cones available for use then you can substitute water bottles, water bottle caps, coins, or even chalk lines for the visible markers. Cones are ideal, but not completely necessary.)

Agility 3 Cone Linear Shuffle: 3×10 (Front to back) Note: Once again if cones aren’t available bottles, caps, coins, and even chalk marks will work.)

Agility 3 Cone Lateral Shuffle: 3×10 (Moving from side to side) Note: Once again if cones aren’t available bottles, caps, coins, and even chalk marks will work.)


Jump Rope High Knees: 4×25 (Each knee being lifted is a single repetition) 

Box/Bleacher Jumps: 3×10 (Note: If you don’t have a plyo-box or bleacher available to perform these just perform on flat ground jumping in a long jump action in front of a starting point.)

Strength Work

Barbell Deadlift: 8,8,6,6,4 (Progressively get heavier with every set)

Barbell Front Squat: 3×5

Superset Pull Ups: 3×8

Kettlebell Swing, Clean, To Press: 3×3 Heavy (Note: If kettle bell is not available a dumbbell clean from the floor and press overhead will do) 

Farmer’s Walks: 3×30 paces (Note: If floor space is not available you can hold weights for time standing in one spot. If this is the case time out 3–1 minute holds with a challenging weight to your grip strength) 


Related Articles: 

300 Rep Kettlebell Workout

The O-Prime Workout

The Airplane Workout

The Conan Workout



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

This Post Has 2 Comments
  1. Brandon we should train our bodies as units not body parts correct?

    My last question is this. I have a list of exercises to do. Goblet squats, deadlifts, squats, floor presses, kettlebell swings, kettlebell rows, power cleans, kettlebell clean front squat overhead press. I have mixed them all together. How can I split these up where I can train everyday?

  2. Rick you can train whole body parts utilizing multiple joints, as well as single joint movements like curls and calf raises. However I would comprise the majority of my training based upon performing various movement patterns using multiple joints.

    I would train using the kettle bell goblet squats, deadlifts, and front squats in much of the same way I’ve outlined here in The Conan Workout. The goblet squats are great way to warm up the hips and ease into the bigger more intense lifts such as deadlifts and squats.

    If you noticed here in The Conan Workout this is all laid out for you as I also include kettle bell swing, cleans, and presses in one complex. This covers a lot of movement for a single lift. There are other workouts just like this one as well if you click on the Blog link and scroll down through the articles.

    Rick I will be releasing these every week too with each workout including a different theme. Thanks again and this should help your training a great deal.

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