Pro Workout 1

This program is designed to help you become more familiar with stacking your programs into small circuits that allow you to workout your whole body safely and effectively. The idea behind this is building out body up as a unit to make small gains over the long-term goal rather than short-term gains quickly that drop off once we stop training the group of muscles.

Med Ball Slam

Med Ball Chest Pass

Box Jump

Kettlebell Swing 



Kettlebell Bench

Shoulder C.A.R.S.


Rack Pull

Body Hang/Dead Hang



  • Ethan
    Oct 9, 2017 1:37 pm

    Do we complete all the circuits in one day or break each one up into 1 circuit per day thanks

    • fuji sports
      fuji sports
      Oct 12, 2017 7:10 pm

      You complete all of the circuits in one workout!

  • Andy
    Oct 20, 2017 12:47 pm

    Good Morning – in the event of not having a plyo box in the home gym, do you think that deep squat jumps will do the trick? If not, do you have another preferred replacement for the box jumps?


    • fuji sports
      fuji sports
      Oct 20, 2017 5:22 pm

      It like Hurdle Jumps. Just stick the landing for a second landing in your load position for your next jump. You want to make sure that you’re not always doing hops and bounds. Plyo Boxes are designed to reduce the impact. When you explode up as hard as you can you want to reduce the impact of landing. The plyo box ensures that by landing softly and stepping down not jumping down.

      • Andy
        Oct 22, 2017 12:30 pm

        Thank you!

  • Sam hoenig
    Oct 24, 2017 8:51 pm

    What is the rest period in between

    • fuji sports
      fuji sports
      Oct 24, 2017 9:00 pm

      Normally just the time it takes you to set us the next circuit. You want to make sure you are consistently moving through the workout. If breaks are required take them. Training is meant to enhance your grappling not exhaust you. If you take a rest work on cutting the rest down as you get more comfortable with the exercises.

      • sam hoenig
        Nov 19, 2017 4:15 am

        thank also i have noticed some of the other routines it says to do it 3 maybe 5 times through with this pro circuit what is the recommended amount? thank you for your time.

        • sam hoenig
          Nov 19, 2017 4:17 am

          never mind just saw the sets column lol.

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