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Old 03-14-2006, 04:07 PM   #1
Laurent Huor
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This is my version of the FGB Judo style:

This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

#1 Thrusters: 20 lb db on each hand.
#2 Te Guruma lifts of 70 lb heavy bag (switch grip midway thru)
#3 Push Press ~70lb.
#4 Squat w/ 70 lb heavy bag with Zerchick Grip.
#5 Rowing with Surgical Tube to simulate breaking balance.


The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

(Message edited by fit4judo on March 14, 2006)
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Old 03-14-2006, 05:07 PM   #2
Jacob Tsypkin
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Good stuff, that looks like a fun workout.
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Old 03-14-2006, 09:04 PM   #3
Mark Garcia
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interesting. you just gave my an idea
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Old 03-15-2006, 07:46 AM   #4
Luke Schollmeyer
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Awesome stuff. I would like some additional information on how you perform the Te Guruma lifts.
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Old 03-15-2006, 08:01 AM   #5
Michael Ernest Estrada
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Hey boys and girls of the MMA world, here is a good MMA workout. I did it tonight and i am shaking.
30 minutes total
Box jumps
pull-ups
heavybag (hard)
ground and pound floor bag (angry)
burbees
i got 6 rounds in in the 30 min
Now 30 min of Jiu-jitsu
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Old 03-15-2006, 01:52 PM   #6
Laurent Huor
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Luke,

The Te Guruma lift is explained in the following link:

http://www.judofitness.com/workouts/...EIGHTCLEAN.pdf

the difference is that I grip the heavy bag with one arm over and the other under.

Like this:
http://www.judoclic.com/teguruma2.jpg

Hope this helps.
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Old 03-15-2006, 01:53 PM   #7
Laurent Huor
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Here is an updated and less confusing version of the original post:

#1 Thrusters: 20 lb db on each hand for 1 minute.
#2a. Te Guruma lifts of 70 lb heavy bag with right hand grip for 30 seconds.
#2b. Te Guruma lifts of 70 lb heavy bag with left hand grip for 30 seconds.
#3 Push Press ~70lb for 1 minute.
#4 Squat w/ 70 lb heavy bag with Zercher Grip for 1 minute.
#5 Rowing with Surgical Tube to simulate breaking balance for 1 minute.
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Old 03-15-2006, 03:44 PM   #8
Luke Schollmeyer
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You guys are sick! Sick I say!

LH: Good stuff. Thanks for the workout and the clarification. I think Rhadi is a freak of nature and have been a huge fan ever since that throw against that big dude in the ADCC...only to find that He Does It All The Time...Seemingly Effortlessly.

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Old 03-16-2006, 12:25 AM   #9
Laurent Huor
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You are welcome Luke.

What's judo without its groundfighting? :-)

A workout for Newaza. Probably not as strength demanding as the circuit in the original post but I added an extra exercise.

#1 Elbow escape/ebi for 1 minute.
#2 N&S escape/reverse ebi for 1 minute.
#3 Mat slide w/ hip switch (simulating pins) for 1 minute. OR if available climb rope.
#4 Pin escaping with bigger and stronger partner on top for 1 minute.
#5 Leg pressing opponent like a sweep or tomoe nage for 1 minute.
#6 From the guard use butter fly guard with double underhooks and flip your opponent over your head for the mount. This move is like Sumi gaeshi. Do this for 1 minute.

Rest for 1 minute after finishing. Then do some more depending on your fitness level.

(Message edited by fit4judo on March 15, 2006)

(Message edited by fit4judo on March 15, 2006)
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Old 03-17-2006, 07:53 PM   #10
Mark Garcia
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I would gladly add pullups to my FGB version for my teammates to try but we don't have a pullup bar in our gym
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