my new mma warm up/work out,is it any good?

[tinyfighter]

right guys ive started training at a 3rd club (i use 2 different clubs already) and basicly the new coach is realy into making us have a very harsh warm up/work out which i always do fully even to many students "cheat" it goes as follows and is just like a few comments as to weather it will help me gain strenth,lose weight?,gain muscle?.

1)running at a steady pace for 5 minuites
2lunges at a steady pace for 3 minuites
3)150 squats (no added weight just body weight)
4)50 clapping press ups
5)50 burpee's or 50 sprawls or 50 jab cross sprawls
6)short sprint
7)20 kicks ie front or side or spinning rear (as instructed)
8)short sprint
9)20 jab cross combos on a bag
10)20 more lunges or crunches or sit ups as instructed.

the work out is slightly different every time and this usualy takes around 40 minuites with out any breaks and makes my legs ache for 3-4 days and usualy gasses me out to the point i struggle to keep a decent boxing guard or deliver strong punches or kicks.

ive been weigh training for 10 years and this is the toughest work out ive ever experienced,just wondering if its purley for cardio and conditioning or if it will have any other benafits?

 

[tinyfighter]

i forgot to add my cardio isnt perfect but i would say its above average in comparison to the other guys i train with,i also for got to mention we always spent 15 mnuites stretching after the warm up.

 

[Merkaba]

......... me gain strenth,lose weight?,gain muscle?.

Pick which one you want to do. If you're doing this much work and other work you need to be eating at a surplus, not trying to lose weight. You might still lose some fat if you're doing this much work if the intensity is good and you're doing other work at other gyms. It looks like alot of work to not be eating good amounts of food. Of course it's late and i'm talking out of my ear....