T,

Having done all of these exercises, I would hesitate to say they are medium level. Properly done, the rows in particular are extremely difficult. Much more so than anything I have done with SSL to this point as far as the physical demand on the body. The amount of core stability required to perform this exercise properly without rotation or collapse is extremely high. Whether it is the most appropriate way to train your core for MMA (or anything else for that matter) is certainly debatable but I think you might need to elaborate on the reasons. This critique lacks the specificity to give it bullet-proof credibility in my opinion. Otherwise, it's too easy to retort, "Just because it's in a blog....".