I would've liked to try some of those workouts in my prime
Apparently Spong is making his MMA debut on Nov. 3rd. This card is loaded with former UFC fighters (especially the undercard).
http://www.bloodyelbow.com/2012/10/23/3545274/world-series-of-fighting-1card-arlovski-vs-devin-cole
Core workouts are the most boring, IMO, but they give the coolest/greatest effects/abilities...