Always Be Learning
Join Tom and Chelsea on today’s BJJ WOD. We’re ending the week strong!
Here’s the workout:
Ladder (20 reps – 1 rep) for time:
1. Technical Stand up / Rock Squat
2. Spider Man Press Up
3. Drop steps
You should do all three exercises for 20 reps before moving on to 19, 18, 17, etc.
Beginners can do 10-1, intermediate 15-1.
Record your final time for your ladder at:
No gym, no problem… join Tom, Chelsea, and Fia (if she’s awake) on their daily workout.
This workout is based around the infamous 300 Workout, except we’ve replaced some of the exercise with Jiu Jitsu movements or alternative bodyweight exercise.
Here’s the workout
50 x Bridges
50 x Push Ups
50 x Mountain Climbers
50 x Round the Worlds
50 x Rock Squat / Technical Stand Ups
50 x Sprawls
Try to keep good form throughout the workout. This can be scaled to 20 or 35 reps per exercise depending on ability.
Record your time to complete all the reps at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing
No gym, no problem… join Tom, Chelsea, and Fia (if she’s awake) on their daily workout.
This workout starts focuses on mobility and movement first, then build to a serious workout.
Here’s the workout:
Perform 1 minute of the following, gradually increasing the intensity:
Record your PRE (Perceived Rate of Exertion) at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing
Today’s workout is based you around a Tabata (20 sec work / 10 sec rest for 4 minutes). During each work period push yourself as hard as possible and rest 1 minute between each round.
Round 1: Mobility – 1 min – S stretch, hand touch, scorpion, Cossack
Round 2-4: Work – Tabata – Hip Heist, Drop Step, Sprawl / Sit through
Round 5: Core – Tabata – Triangles, Cross Chokes, Opposite foot punch.
Record your total number of reps completed in rounds 2 – 4 at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing
Earlier this week, Chelsea and I were forced to close our gym thanks to the Coronavirus.
However, that doesn’t mean we’re going to stop trying to help our students (and BJJ practitioners around the globe) from improving their Jiu Jitsu.
One of the ways we’re going to keep our students working is through daily (Monday – Friday) workouts. These workouts will be 10 – 30 minutes in length and focus on improving BJJ specific movements and conditioning.
Here is the first workout. It requires no equipment (other than a timer) and very little space and is surprisingly challenging by the end.
Here is the full workout.
Perform 1 min of each of the following exercises with no break in between:
If you want to join in on the fun, once you’ve completed the workout, add your name and record your result at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing