BJJ Conditioning

Mountain climbers are a dynamic core and conditioning exercise performed from a plank position. The ...

The technical stand-up drill conditions the fundamental BJJ movement of standing up from the ground ...

Jump rope develops footwork, coordination, and cardiovascular conditioning in a compact, portable fo...

The inchworm is a full-body movement that combines a hamstring stretch with shoulder stabilization i...

Shuttle runs involve sprinting back and forth between two points with rapid direction changes. The a...

Battle rope slams involve explosively driving heavy ropes into the ground with alternating or simult...

Rowing machine intervals combine pulling power with cardiovascular conditioning in a low-impact form...

Stationary bike sprints provide high-intensity cardiovascular conditioning with minimal joint impact...

The wrestling sit-out is a grappling-specific drill that builds hip mobility, coordination, and cond...

The bear crawl is a primal movement pattern that builds full-body coordination, shoulder stability, ...

The sled push involves driving a loaded sled across the floor, building leg drive and conditioning w...

The sled pull involves dragging a loaded sled toward you using a rope or strap, building pulling end...

Box jumps develop explosive lower body power by jumping onto an elevated surface. The plyometric nat...

The standing broad jump measures and develops horizontal explosive power by jumping forward for maxi...

Medicine ball slams involve explosively throwing a slam ball into the ground from overhead. This ful...

Wall balls combine a squat with a forward medicine ball throw to a target on the wall. This full-bod...

Swimming intervals build cardiovascular conditioning while developing breath control in a zero-impac...

Sledgehammer slams involve striking a tire with a sledgehammer in alternating rotational patterns. T...

The prowler push is similar to the sled push but uses a specifically designed prowler with low and h...

The SkiErg simulates the double-pole motion of Nordic skiing, providing intense upper body and core ...

The cable or medicine ball wood chop is a rotational power exercise that trains the diagonal force p...

The sprawl burpee combines a traditional burpee with the sprawl mechanics used in takedown defense. ...

Airdyne bike intervals use a fan-resistance bike that increases difficulty with effort, providing un...

Hill sprints involve running uphill at maximum effort for short bursts, building explosive leg power...

The thruster combines a front squat with an overhead press in one continuous movement, creating an e...

Tire flipping involves lifting and rotating a large tire, combining a deadlift-like pull with an exp...

The sandbag clean and press combines an explosive clean from the floor with an overhead press using ...

The Versa Climber provides a vertical climbing motion that works the entire body against gravity. Th...

Sandbag carries involve walking while holding an unstable sandbag in various positions such as bear ...

The kettlebell snatch is an advanced ballistic movement that takes the kettlebell from between the l...

This circuit combines BJJ-specific movements in rapid succession to build grappling-specific conditi...

Rope climbing builds exceptional grip strength, pulling power, and upper body endurance by ascending...

A kettlebell complex chains multiple exercises together without putting the bell down, creating inte...

The burpee to pull-up combines the ground-to-standing transition of a burpee with the pulling power ...

The Tabata protocol on an assault bike consists of 8 rounds of 20 seconds maximum effort followed by...