Competing in the Octagon requires power, speed, strength, flexibility, endurance, mental toughness, and a big set of compound exercises. These athletes are now physical specimens who work every aspect of their fitness through functional movements and compound lifts. The best part about this program is that you don't have to get a roundhouse to the face and ruin that moneymaker of yours. Plus, you'll start to fill out that shirt pretty nicely.
Perform the workout up to three times per week with at least a day of rest in between. Complete each round as "straight sets," finishing all three sets of each exercise before moving on. Rest as needed in-between each round and record how long it took to complete the workout.
When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group.
Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed
Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.
Superset : Two moves done consecutively (like a circuit) with no rests in between.