WORKOUT. FIGHT. GAIN.
Combining martial arts and fitness
WORKOUT. FIGHT. GAIN.
Combining martial arts and fitness
MNF Workout is a group-based circuit fitness system that rotates participants through standing stations and ground stations. Each station focuses on functional movement, conditioning, and controlled partner interaction.
It was created to:
- Give beginners a safe, structured entry point
- Give experienced practitioners a place to apply skill under fatigue
This is a workout system, not a martial art—so it blends seamlessly with any style or fitness program.
Workout
Workout
Workout
High-energy group training that builds real strength, conditioning, and endurance.
Fight
Workout
Workout
striking and grappling focused on control, balance, and pressure.
Gain
Workout
Gain
Improved fitness, confidence, and functional skills that carry into real life.
Why Call It MNF Workout?
Most people want to work out — not memorize hundreds of techniques.
MNF prioritizes movement, conditioning, and a small set of high-percentage fundamentals instead of endless technique chains.
Not everyone wants hours of sparring or grappling.
Classes are structured to deliver real effort and practical training without requiring long, exhausting fight rounds.
Fatigue reveals what actually works.
Training while tired forces students to rely on basics, pressure, and positioning—skills that hold up under real stress.
Training Format: 3-Station Circuit
1. Group Exercise Station
• Bodyweight exercises
• Resistance bands
• Weights
• MMA-inspired conditioning drills
Focus: Instructors teach what they already know best
2. Striking Station
• Level One: Striking a BOB or heavy bag
• Level Two: partner striking (pad work or light sparring)
• Level Three: Live sparring with a partner who may introduce a simulated weapon at any time using safe training tools (rubber knife / blue gun)
3. Ground Station
• Level One: Ground dummy or solo movement drills
• Level Two: ground sparring with a partner
• Level Three: Ground sparring where the partner may introduce a simulated weapon at any time using safe training tools
Class Structure
1. Warm-Up
• Mobility, light cardio, and movement prep
2. Technique Review
• Review exercises for the day
• Teach one core technique based on class level
- Level One: level one techniques
- Level Two: level two techniques
- Level Three: Level three techniques
3. Circuit Workout
• Members begin at the Group Exercise Station
• Four exercises per class
• Each exercise lasts 1 minute
• Perform 5 reps per round
• 30-second rest between rounds
During each rest period, one participant rotates to:
- Striking Station
- Ground Station
- Back to Group Exercise
• Rotation continues for 20–30 minutes total
MNF maintains higher standards to deliver a safer, more effective workout.
- Live training partners are trained staff members, not random class participants
- Staff follow specific instructions and limitations to ensure safety while providing realistic resistance
- No martial arts experience is required to act as a training partner
- Attackers simulate untrained, real-world behavior rather than sport techniques
- Strict safety protocols are followed at all times
MNF Workout is a high-energy circuit training program designed to improve physical fitness and practical self-defense skills. Our workouts combine striking, movement, and ground-based training into structured stations anyone can follow—no prior martial arts experience required.
Contact Us
580-318-7930
MAILING ADDRESS ONLY
1260 us highway 72 E STE B #113
ATHENS, AL
This website uses cookies.
We use cookies to analyze website traffic and optimize your website experience. By accepting our use of cookies, your data will be aggregated with all other user data.