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Developed in the lab. Approved by Conor. Train McGregor FAST.
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Recent posts
Designed for all of your upcoming travels, this FAST and focused workout will keep you moving from anywhere.
Muscular Endurance – 3 rounds
• Wide stance squat (50s)
• Hollow body hold (30s)
• Single-leg glute bridge (right) (40s)
• Single-leg glute bridge (left) (40s)
Finisher – 2 rounds
• Bear crawl walkouts (60s)
• Russian twist (30s)
• Lateral bear crawl (60s)
Learn more about how we train with the FAST app.
15 Oct 2024
Never skip leg day 👀 This six-exercise lower-body workout develops both durability and athleticism, while giving you a taste of what it takes to build elite strength.
“Leg Up” | 4 rounds
⒈ Wide Stance Squat - 60s
⒉ Glude Bridge - 60s
⒊ Hollow Body Crunch - 40s
⒋ High to Low Plank - 40s
⒌ Lateral Lunge - 60s
⒍ Overhead Walking Lunge - 60s
Learn more about how we train with the FAST app ⚡️
13 Sep 2024
Don’t hit the snooze button ⏰ Open up the FAST app and hit the 60-second Showdown!
3 Rounds | 60 seconds on each movement ⬇️
Side Kick Throughs
Lateral Shuffle
Squat Thruster
Jab, Cross, Lead Uppercut, Rear Hook
Mountain Climbers
Train with us in the FAST app.
23 Aug 2024
To be a top striker you need a strong foundation 👊 Add these foundational movements into your routine to enhance your striking.
1️⃣ Jab, jab body, cross body
🤔 Snap your jobs and throw your cross with power.
⚡️ The jab and cross are the foundational pieces of every fighter’s repertoire.
2️⃣ Jab, cross, lead hook, rear knee
🤔 Allow the lead hooks to set up for a powerful knee.
⚡️ Punches allow you to manage timing. In the case of this 4-count combination, build a forward-moving flow between your upper and lower body.
3️⃣ Right weave, cross, lead hook
🤔 Eyes and hands stay up as you dodge punches then counter.
⚡️ Understanding how to transition between reactive and proactive movements is important for building strength of mind and muscle in any person.
4️⃣ Jab, rear hook body, lead hook body
🤔 Deliver crushing hooks to the body.
⚡️ Utilize this fundamental 3-count striking combination to learn the importance of building power with each movement.
5️⃣ L hook, R uppercut, L push kick
🤔 Build rhythm first and then add speed and volume.
⚡️ This basic 3-count striking combination generates full-body activation with a finishing push kick.
Train with us in the FAST app!
08 Aug 2024
If you put in the WORK, you’ll be ready for anything 🤝
Commit to the work. Join the FAST app for a full library of workouts, designed and tested by elite performers.
29 Jul 2024
Don’t get comfortable 😤 The reps and intensity of this cardio workout are peaking with a 75-rep air squat finisher!
“Fighting Legs” - 4 Rounds ⬇️
1. Banded Overhead Squat - 15 reps
▫️Keep your toes pointed forward
▫️Sit your hips back
▫️Drive your legs through the floor
2. Front Plank with Reach - 20 reps
▫️Feet are wide and hips level
▫️Alternate fully extending each arm
3. Banded RDL - 25 reps
▫️Pull your shoulders back
▫️Press your feet through the ground
▫️Keep your chest up tall
4. Jump Rope - Side-to-side - 50 reps
▫️Your feet remain close together
▫️Take small hops
Squat Finisher - 1 round ⬇️
🔥 Bodyweight Squat - 75 reps
▫️Drive through the ground
▫️Go FAST
Train with us in the FAST app!
19 Jul 2024
This week it’s all about the need for speed! Full workout description below ⬇️
Speed Complex - 3 Rounds
1. MB Slam to Thruster (20s)
▫️Throw the ball hard, pulling yourself down
▫️Shoot to the ground quickly in a push-up position with your hands on the ball
▫️Immediately pop back up
2. Squat Jumps (40s)
▫️Starting in a squat position
▫️Throw your arms up as you jump
▫️Drive through your legs and land softly
3. Lead Up Elbow, Lead Elbow, Rear Elbow (30s)
▫️Step and strike with the lead elbow twice
▫️Followed by a strike with the rear elbow across
▫️Move your torso with the strikes
4. Hollow Body Hold (30s)
▫️Keep your lower back flat by tilting your tailbone off the floor
▫️Reach backward and forward with your fingers and toes
▫️Your body should form a hollow “U” shape
Train with us in the FAST app!
28 Jun 2024
It’s time to strike ⚡️ This workout is designed to put your quick-twitch muscles to the test ⬇️
Striking Circuit - 3 Rounds 🥊
Torso Elevated Plyo Push Ups (15s)
Lateral Jump to Burpee (40s)
Jab, Cross, Lead Uppercut (40s)
Mountain Climbers (30s)
Jab, Rear Hook Body, Lead Hook Body (40s)
Train with us in the FAST app!
21 Jun 2024
The Return program is live 🚨 In Week 1 we are benchmarking four dynamic movements! Push your limits and see how fast you can complete the reps below 👇
Workout #1
Benchmark Challenge
*All sets are for time ⏱️
Alternating Lunge Jumps - 1 set - 40 reps
Sprawl to jab, cross - 1 set - 50 reps
Wide Push Ups - 1 set - 50 reps
Bodyweight squat - 1 set - 100 reps
➡️ Sign up for The Return at the link in bio.
31 May 2024
⏳ It’s the final countdown to Conor’s highly anticipated return to the octagon, and it’s time to get fight ready! As he ramps up his training, we’re giving you the chance to do the same with a brand-new, 5-week program in the FAST app.
Dominate weekly workouts across all 3 FAST Zones before taking on a final Fight Night challenge 🔥 💪 🥊
➡️ Sign up for “The Return” at the link in bio.
#McGregorFAST #TheReturn #UFC303
29 May 2024
Sometimes you need to go slow in order to train FAST! This warm-up routine is designed to get your system prepared for an explosive workout ⬇️
▫️Running with high knees (30s)
▫️Glute Bridge (45s)
▫️Front Plank (45s)
▫️Bodyweight squat (45s)
▫️Squat Jumps (30s)
Train with us in the FAST app ⚡️
17 May 2024
It's your time to strike! Try this week’s FAST Friday movement.
◽️ Jab, Cross, Left Hook ◽️
1️⃣ Rotate your hips as you sequence one punch to the next
2️⃣ Pop your jab and be powerful with the cross and hook
3️⃣ Each hand returns to the guard after the punch
Train with us in the FAST app.
10 May 2024
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