UFC Heavyweight Tom Aspinall Thought CrossFit Would Be a Breeze – Then the Assault Bike Humbled Him Instantly 😂

“Relentless, tough, and humbling” — That’s how UFC interim heavyweight champion Tom Aspinall summed up his first experience with CrossFit.

Known for his knockout power in the octagon, Tom Aspinall recently swapped punches for wall climbs at Guerilla Warfare Functional Training gym in a grueling CrossFit-style session.

The heavyweight MMA fighter, who openly admits to being a total CrossFit newbie, jumped into a workout that pushed him harder than expected — despite already completing an intense pad session just two hours prior.

Training Through the Illness: “Snot T-Shirt Activated”

The champ didn’t let a lingering cold stop him. Sporting what he jokingly called his “snot T-shirt” (available for bidding on his website, apparently), Aspinall coughed and sniffled his way into a high-octane circuit. “I was ill last week, so the snot’s still coming out of me,” he said, flashing his casual humor while warming up on the assault bike.

First Taste of CrossFit: Rope Climbs and Wall Marches

Coach Reuben, a Thai boxing instructor and experienced CrossFitter, guided Aspinall through basic techniques, starting with notoriously tricky rope climbs. Despite multiple tries and some good laughs, Tom couldn’t master the military-style wrap-and-climb technique. “That’s harder than rock climbing!” he admitted before moving on.

Next up was the wall climb — a movement requiring both core control and upper-body strength, where participants press up into a handstand starting from a lying position. Although Aspinall gave it his all, even walking himself up flush to the wall, he was quick to praise the difficulty: “People do that for reps? That’s tough, isn’t it?”

Scaling the Movements: Assisted Alternatives

Not every CrossFit newcomer nails the rope climb on day one. Reuben demonstrated an assisted version where athletes lie down, keep their hips elevated, and pull themselves up using the rope. Aspinall appreciated the modification but noted how grip strength gets tested regardless. “That smashes your hands — it’s probably great for grip and all that,” he commented.

The Main Event: A Grueling “DT”-Inspired Circuit

The heart of the workout was a modified CrossFit benchmark-style session. Adapted from the famous WOD “DT,” this circuit consisted of:

• 12 Deadlifts
• 9 Hang Power Cleans
• 6 Push Jerks

The twist? Athletes had just three minutes to complete the barbell sequence and spend their remaining time accumulating as many calories as possible on a cardio machine. After one minute of rest, it’s back to work — for five rounds total.

Nothing came easy. Weighted at 60 kg, the barbell movements pushed Aspinall’s limits. “All right mate, we’re on it,” he said before throwing himself into the first round. By the end of the first set, he grimaced through his words: “35 calories… tough first one.”

The Power of Pacing and the Reality of Recovery

Despite his elite conditioning as a UFC fighter, CrossFit introduced a new level of cardiovascular fatigue. “I still can’t breathe through my nose — that’s half my cardio gone,” he joked between gasps for air. Still, Aspinall began to find rhythm as the rounds progressed. “I reckon the first one’s the worst,” he said, trying to gather energy for a strong finish.

Even though his output dipped during the middle rounds, he pushed through the final minute with sheer determination. His final max calories hit 43 — a solid number even for regular CrossFitters.

Final Verdict: “It’s Tough… But I Enjoyed It”

CrossFit workouts often blend strength, strategy, and engine-building cardio — a formula that mimics the unpredictable intensity of MMA competition. Tom appreciated the similarities. “It’s like my MMA style — constantly pushing, pushing, pushing,” he noted. “It’s good to get your heart rate up and muscles full of blood.”

Though he joked early on about making excuses and being under the weather, Aspinall came away with a newfound respect. “I still think there’s some CrossFitters out there, but it’s not that easy to be honest.”

Takeaways for Other Athletes Venturing into New Territory

Cross-disciplinary workouts like CrossFit offer a revealing test for even the fittest combat athletes. Here’s what others can take from Aspinall’s session:

• Start scalable: Not nailing advanced movements isn’t failure — it’s data. Find an assisted version and build from there.
• Expect fatigue, even with experience: Elite conditioning in one sport doesn’t automatically translate to another. Your body game-adapts with time.
• Protect recovery: Doing your first CrossFit workout after pad rounds and while sick? Not ideal. Prioritize rest and hydration before high-output efforts.

What’s Next for the UFC Big Man?

After taking on swimming, sprinting, rock climbing, and now CrossFit, Tom’s “trying it all” YouTube journey keeps expanding. “That’s me — I’ve done CrossFit now, first time, really enjoyed it. Wasn’t easy,” he said with a smile, giving props to the team at Guerilla Warfare Functional Training.

He may not return for competitive CrossFit anytime soon, but don’t rule out seeing him again crushed under a loaded barbell… or making another infomercial about his “snot T-shirt.”

Want to see which challenge Tom takes on next? Be sure to like, subscribe, and leave suggestions in the comments — maybe gymnastics or a marathon? Whatever comes next, he’ll surely show up swinging.