Perfect Bodyweight Jiu-Jitsu Workouts To Get You in Competition Shape

Perfect Bodyweight Jiu-Jitsu Workouts To Get You in Competition Shape

Guest post by Will Safford, a Certified Strength and Conditioning Coach who trains under Andre Galvao in San Diego, CA.  He received is purple belt in December of 2013 and competes occasionally in the heavyweight division. Will specializes in mobility training, injury prevention, and kettlebell strength and conditioning. Visit his website at www.ironwillathletics.com .


Sometimes you need a quick workout that’ll work all of the qualities you need on the mat – strength-endurance, power, cardio, mobility, speed, balance, mental toughness, etc.

These types of workouts can come in handy when you’re traveling, find yourself outdoors, without equipment, or need a full-body warm-up or tough finisher. Or you just want to step away from the weights for a workout or two.

Besides, Jiu Jitsu is a match of who can better move their bodies to advance on the other. So the ability to manipulate one’s own bodyweight may be the most important quality to own.

These workouts are meant to be circuits, or one exercise after the next with minimal rest between. Rest anywhere from 60-120 seconds between rounds, and perform three to six rounds depending on your level of fitness or available time.

Try to push the pace. Time how quickly you can complete each workout or how many rounds you can get in the designated time. Then try to beat your score with each successive workout.



3-6 Rounds of:

10 Hindu Push-ups

10/s Hip Bumps

15 Butterfly Sit-ups

20 Jump Lunges


4-6 Rounds of:

6/s Side Lunges

15 Burpees



AMRAP in 10m:

6/s Cossack Squats

10 Burpees

10/s Side Plank Leg Lifts

12 Sit-throughs





(Side Plank Leg Lift)


For time:

5 Burpees

20 V-Ups

10 Burpees

15 V-Ups

15 Burpees

10 V-Ups

20 Burpees

5 V-Ups


3-5 Rounds of:

30” Hindu Squats

30” Spiderman Push-ups

30” Tactical Get-ups (Alternating sides)

30” Flutter Kicks


3-5 Rounds of:

5/s Pistol Squats

10 Plyo Push-ups

30 Glute Bridges

10 V-Ups

10 Sprawls



For time:

100 Hindu Squats

30 Hindu Push-ups

50 Hindu Squats

15 Hindu Push-ups



AMRAP in 8m:

20 Skulling Sit-ups

15/s Side Plank Hip Drops

30 Plank Drops

50 Mountain Climbers

(Skulling Sit-ups)

(Side Plank Hip Drops)

(Plank Drops)


For time:


20 Jump Squats

10 Sit-throughs

15 Jump Squats

15 Sit-throughs

10 Jump Squats

20 Sit-throughs

5 Jump Squats



3-5 Rounds of:

10/s Single Leg Glute Bridge

6/s Push-up to Side Plank

12/s Single Leg Romanian Deadlift

12 Tablemakers

10/s Split Squat Jumps


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