Conor McGregor's Workout Routine 2023

Conor McGregor's Workout Routine 2023

Conor McGregor, known as one of the best MMA fighters globally, has a workout routine that many fitness enthusiasts admire. His rigorous training regimen, coupled with a well-balanced diet, has helped him become the wealthiest MMA fighter and the fourth on Forbes' richest athletes list. In this article, we will delve into McGregor's workout routine and diet, providing a comprehensive guide for those looking to emulate his fitness regime.

1. Ostrich Walks

  1. Boxing
  2. Sledgehammer Swings
  3. Burpees
  4. Medicine Ball Slams
  5. Running
  6. Bicycle Crunches
  7. Pull-ups
  8. Deadlifts
  9. Squats

1. Ostrich Walks

Ostrich walks are a dynamic stretching exercise that targets the hamstrings, glutes, and lower back. They are excellent for improving flexibility and mobility, which is crucial for athletes, especially those involved in martial arts. McGregor uses this exercise as part of his warm-up routine to prepare his muscles for the intense training ahead.

Tips for beginners and intermediates: Start slow and focus on maintaining balance. As you get comfortable, increase your speed and range of motion.

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2. Boxing

Boxing is a core part of McGregor's training routine. It not only improves cardiovascular fitness but also enhances hand-eye coordination, speed, and power. It's particularly beneficial for martial artists as it helps improve striking skills.

Tips for beginners and intermediates: Start with basic punches and gradually incorporate combinations. Practice footwork and defensive techniques as well.

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3. Sledgehammer Swings

Sledgehammer swings are a full-body exercise that develops strength, power, and endurance. They're particularly effective for athletes as they mimic the explosive movements required in many sports.

Tips for beginners and intermediates: Start with a lighter sledgehammer and focus on form. As you get stronger, increase the weight and intensity of your swings.

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4. Burpees

Burpees are a high-intensity exercise that works the entire body, improving strength, endurance, and coordination. They're a staple in McGregor's routine, helping him maintain his athleticism and conditioning.

Tips for beginners and intermediates: Start with modified burpees if the traditional version is too challenging. As your fitness improves, add more reps and increase the speed.

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5. Medicine Ball Slam

Medicine ball slams are a powerful exercise that develops explosive strength and power, particularly in the core and upper body. They're beneficial for athletes as they mimic the explosive movements required in many sports.

Tips for beginners and intermediates: Start with a lighter medicine ball and focus on form. As you get stronger, increase the weight and intensity of your slams.

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6. Running

Running is a fundamental part of McGregor's training routine. It improves cardiovascular fitness, endurance, and lower body strength. It's also beneficial for weight management and overall health.

Tips for beginners and intermediates: Start with shorter distances and slower speeds. Gradually increase your distance and speed as your fitness improves.

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7. Bicycles (Abdominal Exercise)

Bicycles are an excellent exercise for targeting the core, specifically the abs and obliques. They also engage the hip flexors and provide a light cardio workout. This exercise is beneficial for martial artists as a strong core is essential for powerful strikes and takedowns.

Tips for beginners and intermediates: Start slow and focus on maintaining proper form. As you get stronger, increase your speed and intensity.

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8. Pull-ups

Pull-ups are a compound exercise that targets multiple muscle groups, including the back, arms, and shoulders. They're great for building upper body strength and improving grip, which is beneficial for martial artists, especially those involved in grappling arts like Brazilian Jiu-Jitsu.

Tips for beginners and intermediates: If traditional pull-ups are too challenging, start with assisted pull-ups or negative pull-ups. As your strength improves, progress to unassisted pull-ups.

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Diet and Supplements

McGregor's diet is as integral to his fitness regime as his workout routine. He fuels his body with approximately 4,000 calories a day, spread over nine meals. His diet is diverse and includes foods like baked apple slices with peanut butter, avocado, eggs, ginger, honey chicken with rice, and more.

In addition to his diet, McGregor supplements his nutrition with protein shakes and multivitamins. For instance, he might use a product like Raw Fuel Full Balanced Meal Replacement, which provides a convenient and balanced meal with every nutrient needed in perfect ratios. This product is ideal as a breakfast, snack, or lunch replacement with minimal impact on animals or the environment.

Another supplement that McGregor might find beneficial is the Diet Protein from Raw Sport. This low-calorie, nutritionally complete blend is professionally designed to support weight management and is perfect to use throughout the day as a bridge between meals or as a pre/post-workout shake.

Remember, a balanced diet and appropriate supplementation are key to fueling your workouts and achieving your fitness goals.

Incorporating McGregor's Routine into Your Fitness Regime

While not everyone can train as intensely as McGregor, incorporating elements of his workout routine and diet can help improve your fitness. Whether you're a fitness enthusiast or an aspiring MMA fighter, understanding and emulating McGregor's dedication to his fitness can be a great source of motivation.

Remember to check out the products at Raw Sport to supplement your workout routine. From Raw Fuel to Diet Protein, these products can help you achieve your fitness goals.


McGregor's workout routine and diet are a testament to his dedication to his sport. His success in the ring is not just due to his fighting skills but also his commitment to maintaining peak physical fitness. By incorporating elements of his routine into your own, you too can strive for the same level of fitness and performance.

Remember to always consult with a fitness professional before starting any new workout routine or diet plan. And don't forget to check out the latest products at Raw Sport to help you on your fitness journey.

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