APH-2025-064

Intention:

I’m not sure if I keep intentionally avoiding something or am bastardizing these sessions. Michael wrote this as 5 x 5 minute AMRAPs, but I have been wanting this program to focus purely on endurance.

So, if I can hold a steady pace through the entire 25-30 minutes, that’s what I want to do. I’m assuming that most grapplers are more accustomed to interval types of workout (e.g. anaerobic-capacity) so this programming might be an easier transition.

An interesting side effect here was that there was too much to count and cognitively keep track of, so the exact number of reps and sets get a little fishy. However, that reinforced the primary objective which was to keep m HR around 150.

Warm Up:

• 3 x 10m each:

  • Lunge + Kick
  • Inchworm
  • Bear Crawl
  • Crab Walk

Work:

AMRAP / 30 minutes:

• Step Up x 20 (total, 12” box)
• Burpee x 8

Support:

• 1 x 3 CARs each:

  • Neck
  • Thoracic
  • Spine
  • Shoulder / side
  • Hip / side
  • Elbow / side
  • Knee / side
  • Ankle / side
  • Wrist / side

Results:

• Austin: 146 bpm avg.

Resource:

• Ollin BJJ Support, Aerobic Session 11