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The O-Prime Workout

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

The O-Prime Workout

Often times I like to try and inspire my students towards working on developing the mental and physical grit of a machine! With that being said what better machine to name a workout after than the head Autobot himself Optimus Prime? This is the theme of today’s workout! 

The O-Prime Workout

When looking to get into the best shape for a game, a fight, or even a situation that might be life and death then you need to make sure that your workout is one that is going to be driven by purpose. This is exactly the point of the O-Prime Workout. I wanted to provide you with a workout to get you ready to perform like  an unstoppable machine. Buckle your chinstrap for this one my friend. 

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

Leg Power, Agility, Footwork, And Conditioning: 

Jump Rope Alternating Skips: 2×3 Minute Rounds 

Jump Rope High Knees: 2×30 Each Leg

Double Leg Hurdle Bounds: 3×5 (Note: This can be scaled by using 6″ hurdles for intermediates and 12″ or higher for more advanced. Also make sure that your knees come up in front of you when bounding and that they are not pointing towards the ground like a butt kicking motion. Hurdle bounds are performed by jumping hard, landing soft, and recoiling immediately off the ground again. Perform with 5 to 6 hurdles and one round trip counts as a single repetition!) 

Acceleration/Deceleration Speed Cone Drills: 3 (Note: For this drill use 8 cones and a single rep is counted as you advance performing the movement left and right. So moving left to one end of the cones is a half rep and then moving all the way back to your right will complete the rep!)

3 Cone Shuffles Figure 8’s: 3×8 Side Shuffle and 3×8 Front To Back. 

Strength And Power: (With some kettle bell work!)

Dual Kettlebell Squat Thrust: 3×5 Heavy

Superset Pull Ups: 3×7

Kettlebell Swing, Clean, Press: 3×4 (Right And Left Arm) 

Superset Dual Kettlebell Renegade Rows: 3×5 Each Arm

Medicine Ball Power Slams: 3×7

Rotational Medicine Ball Slams: 3×7 (Note: Perform on both right and left sides and make sure to pivot the front foot. Also don’t flex at your trunk when throwing. Make sure your tall upon each throw)


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Reaction Time! 

Raw Strength Or No Strength

The O-Prime 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.

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