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BJJ Conditioning

by Alejandro F.
9 athletes joined

Program Description

Help with strength and conditioning for BJJ or Other Martial Arts

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
    Aug 14, 2024 07:28

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Jump Rope
1
AMRAP
-
1C
Box Jump
1
12 reps
-
2A
Ring Push Up
1
AMRAP
-
2B
Hindu Squat
1
AMRAP
-
2C
Prison Chin-up
1
AMRAP
-
2D
Neck Bridge
1
AMRAP
-
2E
Superman
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Jump Rope
1
AMRAP
-
1C
Box Jump
1
12 reps
-
2A
Ring Push Up
1
AMRAP
-
2B
Hindu Squat
1
AMRAP
-
2C
Prison Chin-up
1
AMRAP
-
2D
Neck Bridge
1
AMRAP
-
2E
Superman
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Jump Rope
1
AMRAP
-
1C
Box Jump
1
12 reps
-
2A
Ring Push Up
1
AMRAP
-
2B
Hindu Squat
1
AMRAP
-
2C
Prison Chin-up
1
AMRAP
-
2D
Neck Bridge
1
AMRAP
-
2E
Superman
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Jump Rope
1
AMRAP
-
1C
Box Jump
1
12 reps
-
2A
Ring Push Up
1
AMRAP
-
2B
Hindu Squat
1
AMRAP
-
2C
Prison Chin-up
1
AMRAP
-
2D
Neck Bridge
1
AMRAP
-
2E
Superman
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Hindu Squat
1
12 reps
-
1C
Box Jump
1
12 reps
-
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
-
2B
Split Squat Jump
7
AMRAP
-
2C
Ring Row
7
AMRAP
-
2D
Decline Crunch (Weighted)
7
AMRAP
-
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Hindu Squat
1
12 reps
-
1C
Box Jump
1
12 reps
-
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
-
2B
Split Squat Jump
7
AMRAP
-
2C
Ring Row
7
AMRAP
-
2D
Decline Crunch (Weighted)
7
AMRAP
-
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Hindu Squat
1
12 reps
-
1C
Box Jump
1
12 reps
-
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
-
2B
Split Squat Jump
7
AMRAP
-
2C
Ring Row
7
AMRAP
-
2D
Decline Crunch (Weighted)
7
AMRAP
-
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Hindu Squat
1
12 reps
-
1C
Box Jump
1
12 reps
-
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
-
2B
Split Squat Jump
7
AMRAP
-
2C
Ring Row
7
AMRAP
-
2D
Decline Crunch (Weighted)
7
AMRAP
-
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Hindu Squat
1
12 reps
-
1C
Box Jump
1
12 reps
-
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
-
2B
Split Squat Jump
7
AMRAP
-
2C
Ring Row
7
AMRAP
-
2D
Decline Crunch (Weighted)
7
AMRAP
-
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Hindu Squat
1
12 reps
-
1C
Box Jump
1
12 reps
-
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
-
2B
Split Squat Jump
7
AMRAP
-
2C
Ring Row
7
AMRAP
-
2D
Decline Crunch (Weighted)
7
AMRAP
-
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Jump Rope
1
AMRAP
-
1C
Box Jump
1
12 reps
-
2A
Ring Push Up
1
AMRAP
-
2B
Hindu Squat
1
AMRAP
-
2C
Prison Chin-up
1
AMRAP
-
2D
Neck Bridge
1
AMRAP
-
2E
Superman
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Hindu Squat
1
12 reps
-
1C
Box Jump
1
12 reps
-
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
-
2B
Split Squat Jump
7
AMRAP
-
2C
Ring Row
7
AMRAP
-
2D
Decline Crunch (Weighted)
7
AMRAP
-
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Jump Rope
1
AMRAP
-
1C
Box Jump
1
12 reps
-
2A
Ring Push Up
10
AMRAP
-
2B
Hindu Squat
10
AMRAP
-
2C
Prison Chin-up
10
AMRAP
-
2D
Neck Bridge
10
AMRAP
-
2E
Superman
10
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Jump Rope
1
AMRAP
-
1C
Box Jump
1
12 reps
-
2A
Ring Push Up
1
AMRAP
-
2B
Hindu Squat
1
AMRAP
-
2C
Prison Chin-up
1
AMRAP
-
2D
Neck Bridge
1
AMRAP
-
2E
Superman
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
12 reps
-
1B
Hindu Squat
1
12 reps
-
1C
Box Jump
1
12 reps
-
2A
Standing Shoulder Press (Dumbbell)
7
AMRAP
-
2B
Split Squat Jump
7
AMRAP
-
2C
Ring Row
7
AMRAP
-
2D
Decline Crunch (Weighted)
7
AMRAP
-
2E
Romanian Deadlift (Dumbbell)
7
AMRAP
-
Week 1
1 / 4 Weeks
Day 3
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 1
1A
Burpee
1 Set
12 Reps
-
1B
Jump Rope
1 Set
AMRAP
-
1C
Box Jump
1 Set
12 Reps
-
2A
Ring Push Up
1 Set
AMRAP
-
2B
Hindu Squat
1 Set
AMRAP
-
2C
Prison Chin-up
1 Set
AMRAP
-
2D
Neck Bridge
1 Set
AMRAP
-
2E
Superman
1 Set
AMRAP
-
Day 4
1A
Burpee
1 Set
12 Reps
-
1B
Jump Rope
1 Set
AMRAP
-
1C
Box Jump
1 Set
12 Reps
-
2A
Ring Push Up
10 Sets
AMRAP
-
2B
Hindu Squat
10 Sets
AMRAP
-
2C
Prison Chin-up
10 Sets
AMRAP
-
2D
Neck Bridge
10 Sets
AMRAP
-
2E
Superman
10 Sets
AMRAP
-