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Tom Barlow Online

Always Be Learning

BJJ WOD #5

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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

BJJ WOD #4

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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:

  1. Rolling Hips Side to Side
  2. S Stretch Switch (With Hip Lift)
  3. Low Squat / Knee touch
  4. Hip Twist
  5. Lunge / Hamstring
  6. Windmill (lunge + thoracic twist)
  7. Flat Arm Cirlces
  8. Scorpion (Hand on Front)
  9. Back Roll Variations
  10. Berimbolo Variations
  11. Triangles
  12. Sweep Movement
  13. Hip Heist
  14. Step Ups
  15. Jump Rounds
  16. KOB Switch
  17. Top Spin
  18. Drop Steps
  19. Sit Through
  20. Sprawls

Record your PRE (Perceived Rate of Exertion) at:

https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing

BJJ WOD #3

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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

BJJ WOD #1

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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:

  1. Hip Turns
  2. Egg beaters
  3. Straight leg lifts
  4. Triangles
  5. Bridges
  6. Shrimps
  7. S Stretch Switch
  8. Sweep Movement
  9. Shoulder Rolls
  10. Hip Heist
  11. Sit Through
  12. Step Ups
  13. Jump Rounds
  14. Drop Steps
  15. Sprawls

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

Jiu Jitsu Abs

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Check out this killer ab workout that was specifically designed for BJJ or MMA.

Here’s the full list of ab exercises:

1. Knees together, toes together
2. Butterfly
3. Elevated Knees together, toes together
4. Elevated Butterfly
5. Legs straight up
6. Crunch
7. Crunch
8. De La Riva
9. De La Riva
10. Legs out straight
11. Dorsal Raise
12. Super-mans

Each exercise is performed for 10 reps with no rest between exercises. The full workout should take about 3 min to complete.

The credit to this workout goes to Mark Hatmaker, who I first saw do this workout.

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