Here it is, workout #6 of our free workouts. This is a great workout for all of our BJJ fans out there. Make sure to do a proper warm up before starting this workout. 10 minutes of jogging, dynamic warm ups, stretching and basic drills are great. Make sure to get your heart rate up!
Round 1- 3 minutes: Complete each drill or exercise and then move onto the next. When you finish all the exercises start over, and get as many rounds in as you can in the time limit.
Elbow Escape Drill with Crunches: Elbow Escape down the length of the room. Perform 1 Elbow Escape on each side and the do 5 Crunches. Continue until you make it to the other end of the room.
Break Falls: Complete 10 Break Falls.
Bear Crawl: Bear back to the other end of the room.
Repeat and complete as many rounds as you can in 3 minutes.
Round 2- 6 minutes
From the Mount: Live grappling starting from the Mount. Top guy is trying to go for submissions only and the bottom guy is trying to escape. If there is an escape or submission, reset back to the starting position. Switch top/bottom starting position every 1 minute until the round is done.
Round 3 – 3 minutes
Sit Throughs: 5 Sit Throughs on each side.
Shoulder Roll to Frog Leap: Perform a shoulder roll and then at the end of your roll jump straight up in the air as high as you can. Come all the way back down to the floor after your jump and then go right to your next roll. Roll and jump the length of the room.
Solo Bridge and Roll Drill: Complete 5 Bridge and Rolls to each side.
Shoulder Roll to Frog Leap: Perform a shoulder roll and then at the end of your roll jump straight up in the air as high as you can. Come all the way back down to the floor after your jump and then go right to your next roll. Roll and jump the length of the room back to the start and then repeat until the end of the round.
Round 4- 6 minutes
From the Guard: Live grappling starting from the Guard. Top guy is trying to pass the guard only and the bottom guy is trying to catch a submission. If there is a pass or submission, reset back to the starting position. Switch top/bottom starting position every 1 minute until the round is done.
Round 5- 3 minutes: Grip Training
Gi Grip L Sit Chin Up: Throw your Gi top over a pull up bar and grip the lapels with an under handed grip. Sit in an L sit position, hips at 90 degrees with knees straight. Perform as many chin ups as you can without resting. Once you fail move onto the next exercise.
Wrist Roller: Complete 5 reps all the way up and down with a wrist roller.
Iron Gripper: Using a heavy Iron gripper perform 15 reps with each hand. We use a 200lb, 250lb and 300lb gripper.
Burn Machine: Complete 25 reps forward and 25 reps backwards. If you don’t have a Burn Machine, you can use a set of Dumbbells and roll them like a speed bag.
Repeat until the round is done.
***Bonus Training***
Finish up this workout with some live grappling rounds. The above workout will take between 35-40 minutes depending on rest times. Complete 30-60 minutes of live training and really push yourself to the next level. Don’t forget to post and let us know how you did!
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