To do this circuit, you’ll need a timer – the one below is 40 second intervals, with 10 second rest in between:
Partner 1 does the circuit first, completes all the exercises, before swapping.
- Arm drags – right arm, then left arm – repeat for full round/40 seconds
- Duck unders
- Mount escapes
- Side control escapes – to guard or to a takedown/reversal
- Single legs – start in collar tie and snatch the leg – don’t complete takedown, repeat on the other leg
- Russian arm snap-down*
- Collar tie counter
- Pummel – partner resists 50% for greco pummel. Active partner executes double unders, or pinch headlock every 5 seconds or so
- Over/under – start in over/under position. Active partner executes a wizzer throw, high underhook to kneetap** or other over/under technique.
- Guillotines from guard – active partner in guard, performs guillotine until partner taps. then repeat other side. continue for full round
- Standing guillotine defence – Active partner drills escapes to standing guillotine.
- Electric chair half guard sweep – do 4 sweeps one side, then swap sides.
- Sit throughs – from a “sprawled on” position, perform a sit through and take the back. Restart. (as this is the last exercise and takes ages to reset, aim for 6 reps).
*Russian Snap Down by Islam:
Collar tie counter example:
Duck Unders^
Arm drags^ (just take the back and then restart)
If you want to make this a fitness circuit as well as a technical one – add 10 squats, burpees and/or press ups in between rounds
Duck under image via – https://www.journeymangrappler.com/
