UPDATED! NOW WITH VIDS OF THE MAN HIMSELF! (Hate Dailymotion, not me)
GSP circuit workout:
In his video, He claims he does this full workout 2-3 times a week, intermixed with fight training every day, as well as HIIT sprints 2x/wk. All circuits are 4X10, 1 min active rest between each.
he does 10 reps of each exersize in the circuit in order, then rests 1 minute, then starts again at the beginning of the circuit. He goes through each circuit 4 times. Then moves to the next circuit. He does all the circuits in one day, 2-3 days a week, probably more when hes got a fight coming up.
this is just his strength/conditioning program, not his cardio or sparring.
^ dont know that detail. He leads one to believe he does it all in one workout session, with a decent amount of rest between circuits. If you do it all back to back its 640 reps, half as much as Franklin's monster workout.
If anyone has a written example of one of rich's workouts, please post. I know Marine Corps Mike at the Power Station in Cincy changes his workout up frequently, but if anyone has an example, based off a video or whatever, please post! i've seen the All access, but haven't gotten a good feel for the start to finish of his workout.