Workout Of The Week: The Grapplers Guide To The Galaxy

I created this “complex” workout, ‘The Grapplers Guide to the Galaxy’ after watching the great Fight To Win Pro 43 last Saturday at Central Regional High School in Bayville, NJ. In the main event, Tom DeBlass took on champion Joao Assis, in a very evenly skilled contest. The match was close, however Assis won via split decision mainly because he went for more submission attempts.

Anyone who follows DeBlass on social media can see how hard he works. He always shares pictures of his family, students, and his training including his strength training.

I wanted to create a workout that would work well for the grappler. Having that in mind, I created a very heavy cardio induced routine with a 400 meter row at the start and 400 meter spring at the end. In between the 400 row and sprint, there is a kettlebell complex that will work to improve your grips.

A complex is when you repeat X amount of exercises in a row without putting down your weights and resting. The complex has 5 exercises performed back to back including swings, clean and press, snatch, thrusters, and deadlifts. Once you finish that, you will head over to the 400 meter sprint then into a Tabata. A refresher on the Tabata is an exercise that is performed for 20 seconds of work resting for 10 seconds and repeating 8 total times for a total time of 4 minutes. After the Tabata take a rest and repeat everything (rower, complex, sprint, and Tabata) for a total of 4 rounds but change out the Tabata exercise in each round example: round 1. pushups, round 2. box jumps, round 3. TRX muscle ups (on odd numbers 1 3 5 7) and TRX pullups (on even 2 4 6 8), and finishing with 4. planks (on odd numbers 1 3 5 7) and straight leg situps (on even 2 4 6 8).

The Grapplers Guide To The Galaxy:

400 meter Row

KB Complex:

  1. Swing 10
  2. Clean and Press 10
  3. Snatch 10
  4. Squat Press (Thruster) 10
  5. Deadlifts 10

400 meter Run


1. Pushups
2. Box Jumps
3. TRX Muscle Ups and Pullups
4. Planks and Straigh Leg Situps.

Good luck and have fun!

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