Here’s a METCON workout designed to make you better at BJJ.
This week we work on developing strength and training for your fast-glycolytic/oxidative energy systems at the same time.
We include squats to work on pure leg strength and power. Bent over rows to work on our position as we are standing trying to pass guard, gripping the pants and pulling them aside/past. Jumping lunges to put us in our level-change and takedown position, working on explosion and speed.
BJJ METCON 6 Rounds – 24 Minutes
Back Squat (20 sec, 4 reps @85% 1RM)
Bent-over Dumbbell Row (20 sec, 10 reps @ 80%)
Jumping Lunges (20 sec, Max reps @ BW)
REST (3 min)
Give it a try and let us know how you do!