sample Brazilian Jiu Jitsu conditioning circuit

Facility: Zum Fitness on 7th and Olive

#1: wave rope for 1 minute
- 10 sec each doing 6 different movements
#2: 24 kg (52.8 lbs) Kettlebell swing with walk approx. 30 ft
#3: push-ups variation 20 reps
#4: box jumps 10 times with your preferred height
#5: 45 lbs plate row 15 times
#6: 10 lb medicine ball press to sprawl 10 times

do this circuit 3x in under 3 minutes...if you're not about to throw up after the last round, you didn't work hard enough.

FYI, this was my last round so I was dead, but still got it done just under 3 min.

Category:

Sports

Tags:

• BJJ
• Brazilian
• Jiu
• Jitsu
• circuit
• training
• conditioning
• MMA
• Carlson
• Gracie
• Marcelo
• Alonso
• Hayato
• Atalig
• Personal
• Training

[insdel2004]

I always thought that thing that people do with the ropes was to improve your hammer fists in mma.

[truefrompg]

@insdel2004 wave ropes are a great tool for building optimal muscular endurance :)

[eddynmeme]

I hear MATT! LOL! Good shit Hayato!