This 30-minute BJJ session is built for focused, repeatable solo work. Difficulty: Advanced. Equipment: BJJ/Grappling Dummy, Mats. Move deliberately — quality reps beat rushed volume every time. Built for the mat.
Session Structure
Step 1: Armbar to Triangle
- – Attack armbar from guard
- – React to defense by switching to triangle
Step 2: Triangle to Omoplata
- – Transition on posture defense
Step 3: Back Take Chain
- – Attack collar
- – Threaten choke to take back
Step 4: Chain Reps
- – Drill each chain 10 times