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.
WORKOUT I
3-6 Rounds of:
10 Hindu Push-ups
10/s Hip Bumps
20 Jump Lunges
WORKOUT II
4-6 Rounds of:
6/s Side Lunges
15 Burpees
WORKOUT III
AMRAP in 10m:
6/s Cossack Squats
10 Burpees
10/s Side Plank Leg Lifts
12 Sit-throughs
(Side Plank Leg Lift)
WORKOUT IV
For time:
5 Burpees
20 V-Ups
10 Burpees
15 V-Ups
15 Burpees
10 V-Ups
20 Burpees
5 V-Ups
WORKOUT V
3-5 Rounds of:
30” Hindu Squats
30” Tactical Get-ups (Alternating sides)
30” Flutter Kicks
WORKOUT VI
3-5 Rounds of:
5/s Pistol Squats
10 Plyo Push-ups
30 Glute Bridges
10 V-Ups
10 Sprawls
WORKOUT VII
For time:
100 Hindu Squats
30 Hindu Push-ups
50 Hindu Squats
15 Hindu Push-ups
WORKOUT VIII
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)
WORKOUT IX
For time:
20 Jump Squats
10 Sit-throughs
15 Jump Squats
15 Sit-throughs
10 Jump Squats
20 Sit-throughs
5 Jump Squats
WORKOUT X
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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