Dec '25 (edited) • Body and Recovery
Workout Name: DEEP WATER 🌊
This one was intentionally built to feel like a long, uncomfortable round where you don’t get to reset.
Main Work – 3 Rounds
• 800m run
• 15 kettlebell swings
• 10 goblet squats
• 10 each side kettlebell around-the-world
• 10 each leg kettlebell reverse lunges
Finisher
• 1-mile run — fast as you can manage
Why this is jiu-jitsu specific:
This workout lives in the same space as a tough roll — elevated heart rate, constant movement, and no chance to fully recover.
• Runs simulate long exchanges and force controlled breathing
• Swings build explosive hip drive for takedowns, bridges, and guard work
• Goblet squats reinforce posture and base under load
• Reverse lunges improve balance, leg endurance, and stability
• Around-the-worlds train grip strength and rotational core control
• Final mile = mental toughness when everything is already spent
This is about learning to stay composed when you’re tired, uncomfortable, and deep into the round.
That’s where matches are won.
If you can survive here, you can survive anywhere on the mat. 🌊🥋
Drop a comment if you ran this — or if you want more jiu-jitsu-specific conditioning like this.
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Workout Name: DEEP WATER 🌊
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