Full Body MMA Quad-Set Workout FB17

Quad Set Smash – Full Body Workout

Equipment + No Equipment Versions Included

Get ready to push through the burn with this quad-set style full body MMA/Boxing workout, designed to build muscular endurance, total-body strength, and cardio conditioning—all in one.

Each round, you’ll perform 4 exercises back-to-back with minimal rest, completing 3 sets per round before moving on. You’ll tackle a total of 3 rounds, targeting all major muscle groups while keeping your heart rate high.

🔥 4 exercises per quad set

🔁 3 sets per round

💣 3 total rounds = one full-body smash session

Pick your version:

• 🏋️ Equipment Version: Add dumbbells/barbell and MMA bag/boxing bag.

• 🔥 No Equipment Version: Use bodyweight variations for high reps, speed, and endurance - no gear needed

This session is a tried-and-true favourite from Karma Fitness’ classic WOD Club program, built to leave you sweaty, strong, and seriously satisfied.

No fluff—just a fierce, structured workout that gets results. Let’s smash it.