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!