Escapology BJJ

escapologists welcome.

BJJ WOD

BJJ WOD #8

Join Tom and Chelsea on today’s BJJ WOD. We’re ending the week strong!

Here’s the workout:
Ladder (20 reps – 1 rep) for time:

1. Technical Stand up / Rock Squat
2. Spider Man Press Up
3. Drop steps

You should do all three exercises for 20 reps before moving on to 19, 18, 17, etc.

Beginners can do 10-1, intermediate 15-1.

Record your final time for your ladder at:
https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing

BJJ WOD #6

Join Tom and Chelsea on today’s BJJ WOD. For today’s workout you’ll need a timer and a pair of fully socks! Here’s the workout:

As many rounds as possible (AMRAP) in 12 min of

Press Up Pike x 5
Side Lunges x 10 each side
Reverse Lunges x 10 each side
Hamstring Lower x 5 sec each side


Record your number of rounds completed at:

https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing

BJJ WOD #5

No gym, no problem… join Tom, Chelsea, and Fia (if she’s awake) on their daily workout.

This workout is based around the infamous 300 Workout, except we’ve replaced some of the exercise with Jiu Jitsu movements or alternative bodyweight exercise.

Here’s the workout

50 x Bridges
50 x Push Ups
50 x Mountain Climbers
50 x Round the Worlds
50 x Rock Squat / Technical Stand Ups
50 x Sprawls

Try to keep good form throughout the workout. This can be scaled to 20 or 35 reps per exercise depending on ability.

Record your time to complete all the reps at:

https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing

BJJ WOD #4

No gym, no problem… join Tom, Chelsea, and Fia (if she’s awake) on their daily workout.

This workout starts focuses on mobility and movement first, then build to a serious workout.

Here’s the workout:

Perform 1 minute of the following, gradually increasing the intensity:

  1. Rolling Hips Side to Side
  2. S Stretch Switch (With Hip Lift)
  3. Low Squat / Knee touch
  4. Hip Twist
  5. Lunge / Hamstring
  6. Windmill (lunge + thoracic twist)
  7. Flat Arm Cirlces
  8. Scorpion (Hand on Front)
  9. Back Roll Variations
  10. Berimbolo Variations
  11. Triangles
  12. Sweep Movement
  13. Hip Heist
  14. Step Ups
  15. Jump Rounds
  16. KOB Switch
  17. Top Spin
  18. Drop Steps
  19. Sit Through
  20. Sprawls

Record your PRE (Perceived Rate of Exertion) at:

https://docs.google.com/spreadsheets/d/1A2WbjxQC1NnIKYu8xxyQaUbBVydyE93-MIbFCsZJRg8/edit?usp=sharing