A METCON workout designed specifically for BJJ athletes to build both strength and endurance. This weeks focus is on training your fast-glycolytic/oxidative energy systems at the same time.
Check out the video below for a quick overview of the workout & explanation.
Here’s the workout…
BJJ Workout – Strength & Endurance METCON
6 Rounds
- Overhead Press (20 sec, 6 reps @85% 1RM)
- Goblet Squat (20 sec, 12 reps @65%)
- Plank to Push-Up (20 sec, Max reps @BW)
- REST (3 min)
Why did we include these exercises?
The overhead press works on pure strength and power, goblet squat to develop stronger & bigger legs, plank to push-up challenges our core stability and movement while breathing under load. All key movements to hit while targeting the fast glycolytic & oxidative energy states simultaneously.
Give it a try and let us know how you do!
Want more where this came from? Download our free 2-week Strength & Conditioning Programming designed for BJJ athletes here.
Thanks for the great article!
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