Fitness Workout Plan - 6/8/26 - Week 24
Full workout plan - https://rolacademy.tv/pages/rolfit

Monday — Full Body (60/30)
Thrusters
Swings
Reverse Lunges
Goblet Squats

Tuesday — Core (60/30)
Rack Hold
Plank Drag
Russian Twists
Plank Hold

Wednesday — Legs (60/30)
Front Squats
Reverse Lunges
Deadlifts
Swings

Thursday — Full Body (90/30)
Thrusters
Swings
Reverse Lunges
Push Press

Friday — Core (90/30)
Rack Hold
Plank Drag
Russian Twists
Around the World

Saturday — Full Body (60/30)
Thrusters
Swings
Reverse Lunges
Goblet Squats

What’s the best advice a coach or training partner ever gave you?

It could be technical, mental, or something about training that stuck with you over the years.

Maybe it changed how you roll. Maybe it changed how you think about Jiu Jitsu altogether.

Share it below and if you remember who said it, give them a shoutout.

Fitness Workout Plan - 5/25/26 - Week 23
Full workout plan - https://rolacademy.tv/pages/rolfit

Monday — Full Body (EMOM)
Min 1: 10 Snatches
Min 2: 8 Front Squats
Min 3: 8 Cleans
Min 4: 10 Rows

Tuesday — Core (EMOM)
Min 1: 10 KB Dead Bugs
Min 2: 10 Plank Drags
Min 3: 45 sec Carry
Min 4: 45 sec Plank Hold

Wednesday — Legs (EMOM)
Min 1: 8 Thrusters
Min 2: 10 Lunges
Min 3: 12 Swings
Min 4: 10 Deadlifts

Thursday — Full Body (EMOM)
Min 1: 10 Snatches
Min 2: 10 Front Squats
Min 3: 10 Cleans
Min 4: 15 Rows

Friday — Core (EMOM)
Min 1: 10 KB Dead Bugs
Min 2: 10 Plank Drags
Min 3: 53 sec Carry
Min 4: 53 sec Plank Hold

Saturday — Full Body (EMOM)
Min 1: 8 Snatches
Min 2: 8 Front Squats
Min 3: 8 Cleans
Min 4: 16 Rows

Fitness Workout Plan - 5/25/26 - Week 22
Full workout plan - https://rolacademy.tv/pages/rolfit

Monday — Full Body (AMRAP)
• 10 Swings
• 5 Front Squats
• 5 Rows
• 5 Push Press

Tuesday — Core (AMRAP)
• 5 KB Dead Bugs
• 10 Around the Worlds
• 10 Twists
• 20 sec Hold

Wednesday — Legs (AMRAP)
• 10 Swings
• 8 Deadlifts
• 6 Lunges
• 5 Front Squats

Thursday — Full Body (AMRAP)
• 10 Swings
• 5 Front Squats
• 5 Rows
• 5 Push Press

Friday — Core (AMRAP)
• 5 KB Dead Bugs
• 10 Around the Worlds
• 10 Twists
• 20 sec Hold

Saturday — Full Body (AMRAP)
• 10 Swings
• 5 Front Squats
• 5 Rows
• 5 Push Press

Fitness Workout Plan - EMOM all week long

Monday - FULL BODY
Min 1: 15 Swings
Min 2: 10 Goblet Squats
Min 3: 8 Push Press
Min 4: 5 Rows

Tuesday - CORE
Min 1: 20 Russian Twists
Min 2: 40 sec Rack Hold
Min 3: 20 Plank Drags
Min 4: 40 sec Plank Hold

Wednesday - LEGS
Min 1: 15 Goblet Squats
Min 2: 20 Swings
Min 3: 10 Reverse Lunges
Min 4: 10 Deadlifts

Thursday - FULL BODY
Min 1: 20 Swings
Min 2: 15 Goblet Squats
Min 3: 10 Push Press
Min 4: 5 Rows

Friday - CORE
Min 1: 20 Russian Twists
Min 2: 40 sec Rack Hold
Min 3: 20 Plank Drags
Min 4: 40 sec Plank Hold

Saturday - FULL BODY
Min 1: 15 Swings
Min 2: 10 Goblet Squats
Min 3: 8 Push Press
Min 4: 5 Rows

Fitness Workout Plan 5/8/26

Monday - Full Body - AMRAP
5 KB Swings
5 KB Cleans
5 KB Press
5 KB Squat

Tuesday - Core - 60/30
KB Half Kneeling Throw Overs R
KB Plank Saws
KB Half Kneeling Throw Overs L
KB Hollow Holds

Wednesday - Legs - AMRAP
KB Frw Lunge
KB Squat
KB ATW + Toss over
KB Rev Lunge

Thursday - Full Body - AMRAP
5 KB Swing
5 KB Clean
5 KB Press
5 KB Squat

Friday - Core - 60/30
KB Half Kneeling Throw Over R
KB Plank Saw
KB Half Kneeling Throw Over L
KB Hollow Hold

Saturday -  Full Body - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Hand to Hand Swing
KB Pull Through

On April 14, Scott Tresch taught an outstanding seminar focused on controlling situations and building a strong foundation in Jiu Jitsu. The workshop emphasized core principles, positional awareness, and fundamental concepts that are essential for long-term growth in the art.

A must-see for all beginners looking to develop confidence, understanding, and a solid base in their Jiu Jitsu journey.

Seminar is now available on RŌL TV - https://rolacademy.tv/programs/2026-04-18-scott-tresch

Fitness Workout Plan 5/3/26

Monday - AMRAP - 2KB
5 KB Swings
5 KB Cleans
5 KB Press
5 KB Squat
5 KB Row

Tuesday - AMRAP - 2KB
5 KB KB Swing
5 KB Squat
5 KB Press
5 KB High Pull
5 KB Row

Wednesday - EMOM
Min 1 - Goblet clean squat 10
Min 2 - Alt Lunges 10
Min 3 - Front Rack Lunge (R) 10
Min 4 - Front Rack Lunge (L) 10
Min 5 - Deadlift 16
Min 6 - Swing 20
Min 7 - Plank 45 sec

Thursday - AMRAP - 2KB
5 KB Swings
5 KB Cleans
5 KB Press
5 KB Squat
5 KB Row

Friday - AMRAP - 2KB
5 KB KB Swing
5 KB Squat
5 KB Press
5 KB High Pull
5 KB Row

Saturday -  60/30
KB Swings
KB Thrusters
KB Cleans - L+R
KB ATW + Lunges - L+R

Fitness Workout Plan - 4/27/26

Monday - AMRAP
KB Swings
KB Thrusters
KB Cleans - L+R
KB ATW + Lunges - L+R

Tuesday - EMOM
5 KB Swings
5 KB Cleans
5 KB Thrusters

Wednesday - EMOM
Min 1 - Goblet clean squat 10
Min 2 - Alt Lunges 10
Min 3 - Front Rack Lunge (R) 10
Min 4 - Front Rack Lunge (L) 10
Min 5 - Deadlift 16
Min 6 - Swing 20 
Min 7 - Plank 45 sec

Thursday - AMRAP
KB Swings
KB Thrusters
KB Cleans - L+R
KB ATW + Lunges - L+R

Friday - EMOM
5 KB Swings
5 KB Cleans
5 KB Thrusters

Saturday -  60/30
KB Staggered Rows
KB Cleans
KB FR Squats
KB ATW + Toss Over 
KB Pushups 

Professor Thomas Rozdzynski’s “You Are Framed” seminar at Rough Hands BJJ delivered a clear, concept-driven approach to one of the most essential elements in Jiu-Jitsu, framing. Rather than focusing on isolated techniques, the seminar emphasized understanding how and why frames work, giving students tools they could apply across all positions.

Now available on RŌL TV - https://rolacademy.tv/programs/2026-04-17-thomas-rozdzynski-you-are-framed