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The Octagon Workout

The Octagon Workout

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

The Octagon Workout

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In this day and age everyone respects the term “Octagon.” I mean it’s the shape of the ring when talking about an MMA bout, but more importantly it is also the title of the hit 1980 Chuck Norris action movie! That’s right, I just brought Chuck Norris into the mix. The other day I was paying tribute to Bruce Lee with The Dragon Workout so I thought it was only fitting to pay tribute to the great Chuck Norris with The Octagon Workout. 

The Octagon Workout…

You read it right my friend. I wanted to bring a Chuck Norris influence into today’s workout meaning that if you can knock out this workout then you can knockout any workout. The purpose of The Octagon Workout is to optimize your ability to build on your fight performance. Never fear though because even if you’re not a fighter The Octagon Workout will help you to develop the physical traits to move as well as one. That’s the point of the whole thing. Give this a shot. 

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

Agility, Upper And Lower Body Power: 

Agility Ladder Lateral 2 Feet Quickness: 5 (Note: Lead into the square of the ladder with the foot of the direction your going in. So if you’re moving to your right lead into the ladder square with the right foot. Same goes for when you move to your left. Covering both directions equals a single repetition.) 

Agility Ladder Lateral Crossover Shuffle: 5 (Note: Step into the square of the ladder with the foot furthest to the outside of the ladder. Crossover to the front of the inside leg.)

Agility Ladder Drills Lateral Rear Crossover Shuffle: 5 (Note: Same as the lateral crossover except crossover the inside leg by crossing to the rear.)

Agility Ladder Lumbar Hip Twist: 5 (Note: This is NOT a scissor type motion. It’s a 90 degree turn of the hips keeping the feet equal distance apart.) 

Medicine Ball Upper Body Power Drills: 

Woodchopper Medicine Ball Slams: 3×5 (Note: Use a rubberized bounce medicine ball between 10 & 16 lbs.) 

Rotational Medicine Ball Slams: 3×5 R&L Sides: (Note: You can use either a sand filled Jam ball or Slam ball or a bounce ball. Just make sure to adjust your distance from the wall if you use a bounce ball due to the amount of added recoil. Throwing distance to the wall will be increased with a more bounce style medicine ball.)

More Strength And Power: 

Standard Barbell Deadlift: 4×6 

Superset With Plyometric Push Ups: 4×3

Barbell Front Squats: 3×8

Superset Kettlebell Military Press: 3×5 R&L Arms

One Arm Push Ups: 3×3 R&L Arms (Note: If one arm is too difficult stick with conventional push ups for 3×6-10 reps) 


I hope you enjoyed The Octagon Workout. Please post up in the comments box below about your experience with this little Chuck Norris inspired workout. Remember that most anyone can train hard, but only the best train smart; and Chuck Norris doesn’t do push ups…he pushes the earth away from him. 

Related Articles: 

The Dragon Workout

The Ronin Workout

The Cyborg Workout

The Octagon 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. Reads like yet another winner and must do this summer. Hope I don’t run out of summer before test firing the programs you have posted to date.

    1. Hey Doc I knew you’d like this one. Just pace through them. Trust me many of these would torch anybody including me. 🙂 I’m glad to hear you’re progressing through them. I’ll keep them coming so you can schedule out a regimen. Thanks again Doc.

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