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BJJ Conditioning
by Alejandro F.
7 athletes joined
Program Description
Help with strength and conditioning for BJJ
Program Overview
Level
Novice, Intermediate
Goal
Athletics, Muscle & Sculpting, Bodyweight Fitness
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 22, 2024 03:36
Last Edited
Jun 15, 2024 09:58
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Week 1
1 / 4 Weeks
Day 1
1A
Burpee
1 Set
12 Reps
1B
Hindu Squat
1 Set
12 Reps
1C
Box Jump
1 Set
12 Reps
2A
Ring Push Up
7 Sets
AMRAP
2B
Goblet Squat
7 Sets
AMRAP
2C
Chin-Up (Bodyweight)
7 Sets
AMRAP
2D
Yesses
7 Sets
AMRAP
2E
Ring Shrug
7 Sets
AMRAP
Day 4
1A
Burpee
1 Set
12 Reps
1B
Hindu Squat
1 Set
12 Reps
1C
Box Jump
1 Set
12 Reps
2A
Standing Shoulder Press (Dumbbell)
7 Sets
AMRAP
2B
Split Squat Jump
7 Sets
AMRAP
2C
Ring Row
7 Sets
AMRAP
2D
Decline Crunch (Weighted)
7 Sets
AMRAP
2E
Romanian Deadlift (Dumbbell)
7 Sets
AMRAP
Day 2
1A
Burpee
1 Set
12 Reps
1B
Hindu Squat
1 Set
12 Reps
1C
Box Jump
1 Set
12 Reps
2A
Standing Shoulder Press (Dumbbell)
7 Sets
AMRAP
2B
Split Squat Jump
7 Sets
AMRAP
2C
Ring Row
7 Sets
AMRAP
2D
Decline Crunch (Weighted)
7 Sets
AMRAP
2E
Romanian Deadlift (Dumbbell)
7 Sets
AMRAP
Day 3
1A
Burpee
1 Set
12 Reps
1B
Hindu Squat
1 Set
12 Reps
1C
Box Jump
1 Set
12 Reps
2A
Ring Push Up
7 Sets
AMRAP
2B
Goblet Squat
7 Sets
AMRAP
2C
Chin-Up (Bodyweight)
7 Sets
AMRAP
2D
Yesses
7 Sets
AMRAP
2E
Ring Shrug
7 Sets
AMRAP
Day 1
1A
Burpee
1 Set
12 Reps
1B
Hindu Squat
1 Set
12 Reps
1C
Box Jump
1 Set
12 Reps
2A
Ring Push Up
7 Sets
AMRAP
2B
Goblet Squat
7 Sets
AMRAP
2C
Chin-Up (Bodyweight)
7 Sets
AMRAP
2D
Yesses
7 Sets
AMRAP
2E
Ring Shrug
7 Sets
AMRAP
Day 2
1A
Burpee
1 Set
12 Reps
1B
Hindu Squat
1 Set
12 Reps
1C
Box Jump
1 Set
12 Reps
2A
Standing Shoulder Press (Dumbbell)
7 Sets
AMRAP
2B
Split Squat Jump
7 Sets
AMRAP
2C
Ring Row
7 Sets
AMRAP
2D
Decline Crunch (Weighted)
7 Sets
AMRAP
2E
Romanian Deadlift (Dumbbell)
7 Sets
AMRAP
Day 4
1A
Burpee
1 Set
12 Reps
1B
Hindu Squat
1 Set
12 Reps
1C
Box Jump
1 Set
12 Reps
2A
Standing Shoulder Press (Dumbbell)
7 Sets
AMRAP
2B
Split Squat Jump
7 Sets
AMRAP
2C
Ring Row
7 Sets
AMRAP
2D
Decline Crunch (Weighted)
7 Sets
AMRAP
2E
Romanian Deadlift (Dumbbell)
7 Sets
AMRAP
Day 3
1A
Burpee
1 Set
12 Reps
1B
Hindu Squat
1 Set
12 Reps
1C
Box Jump
1 Set
12 Reps
2A
Ring Push Up
7 Sets
AMRAP
2B
Goblet Squat
7 Sets
AMRAP
2C
Chin-Up (Bodyweight)
7 Sets
AMRAP
2D
Yesses
7 Sets
AMRAP
2E
Ring Shrug
7 Sets
AMRAP
Day 1
1A
Burpee
1 Set
12 Reps
1B
Hindu Squat
1 Set
12 Reps
1C
Box Jump
1 Set
12 Reps
2A
Ring Push Up
7 Sets
AMRAP
2B
Goblet Squat
7 Sets
AMRAP
2C
Chin-Up (Bodyweight)
7 Sets
AMRAP
2D
Yesses
7 Sets
AMRAP
2E
Ring Shrug
7 Sets
AMRAP
Day 2
1A
Burpee
1 Set
12 Reps
1B
Hindu Squat
1 Set
12 Reps
1C
Box Jump
1 Set
12 Reps
2A
Standing Shoulder Press (Dumbbell)
7 Sets
AMRAP
2B
Split Squat Jump
7 Sets
AMRAP
2C
Ring Row
7 Sets
AMRAP
2D
Decline Crunch (Weighted)
7 Sets
AMRAP
2E
Romanian Deadlift (Dumbbell)
7 Sets
AMRAP
Day 4
1A
Burpee
1 Set
12 Reps
1B
Hindu Squat
1 Set
12 Reps
1C
Box Jump
1 Set
12 Reps
2A
Standing Shoulder Press (Dumbbell)
7 Sets
AMRAP
2B
Split Squat Jump
7 Sets
AMRAP
2C
Ring Row
7 Sets
AMRAP
2D
Decline Crunch (Weighted)
7 Sets
AMRAP
2E
Romanian Deadlift (Dumbbell)
7 Sets
AMRAP
Day 3
1A
Burpee
1 Set
12 Reps
1B
Hindu Squat
1 Set
12 Reps
1C
Box Jump
1 Set
12 Reps
2A
Ring Push Up
7 Sets
AMRAP
2B
Goblet Squat
7 Sets
AMRAP
2C
Chin-Up (Bodyweight)
7 Sets
AMRAP
2D
Yesses
7 Sets
AMRAP
2E
Ring Shrug
7 Sets
AMRAP
Day 1
1A
Burpee
1 Set
12 Reps
1B
Hindu Squat
1 Set
12 Reps
1C
Box Jump
1 Set
12 Reps
2A
Ring Push Up
7 Sets
AMRAP
2B
Goblet Squat
7 Sets
AMRAP
2C
Chin-Up (Bodyweight)
7 Sets
AMRAP
2D
Yesses
7 Sets
AMRAP
2E
Ring Shrug
7 Sets
AMRAP
Day 2
1A
Burpee
1 Set
12 Reps
1B
Hindu Squat
1 Set
12 Reps
1C
Box Jump
1 Set
12 Reps
2A
Standing Shoulder Press (Dumbbell)
7 Sets
AMRAP
2B
Split Squat Jump
7 Sets
AMRAP
2C
Ring Row
7 Sets
AMRAP
2D
Decline Crunch (Weighted)
7 Sets
AMRAP
2E
Romanian Deadlift (Dumbbell)
7 Sets
AMRAP
Day 4
1A
Burpee
1 Set
12 Reps
1B
Hindu Squat
1 Set
12 Reps
1C
Box Jump
1 Set
12 Reps
2A
Standing Shoulder Press (Dumbbell)
7 Sets
AMRAP
2B
Split Squat Jump
7 Sets
AMRAP
2C
Ring Row
7 Sets
AMRAP
2D
Decline Crunch (Weighted)
7 Sets
AMRAP
2E
Romanian Deadlift (Dumbbell)
7 Sets
AMRAP
Day 3
1A
Burpee
1 Set
12 Reps
1B
Hindu Squat
1 Set
12 Reps
1C
Box Jump
1 Set
12 Reps
2A
Ring Push Up
7 Sets
AMRAP
2B
Goblet Squat
7 Sets
AMRAP
2C
Chin-Up (Bodyweight)
7 Sets
AMRAP
2D
Yesses
7 Sets
AMRAP
2E
Ring Shrug
7 Sets
AMRAP