Project Achilles

Strength & conditioning for martial arts should have a purpose.

4 rounds — 18 min time cap:

25 Air Bike calories
6 High Hang Power Snatches @ 80% of your last known 1RM
15 Burpees Over the Bar

Combat sports require repeated high-intensity efforts with limited opportunities to fully recover.

The bike builds the engine and creates fatigue. The high hang power sn**ch develops explosive hip extension and the ability to generate force quickly. At 80%, the challenge is not simply moving the bar — it’s maintaining speed, timing, and clean mechanics as fatigue accumulates.

The burpees add another layer of repeated high-intensity work before going back to the bike and the bar.

The objective is simple: develop power, conditioning, and the ability to keep producing quality movement when you’re tired.

Because in martial arts, being powerful when you’re fresh is one thing.

Being able to reproduce that power deep into a hard round is what matters.

Stop thinking about techniques as isolated movements.

Understand the position. Understand the pressure. Understand what the other person is trying to do.

Then make the right decision.

That’s not just Jiu-Jitsu. That’s a real-life skill: staying composed under pressure, reading the situation, and making the right decision when it matters.

Workplace violence is real, and when it happens, there is rarely time to process what’s happening.

In this breakdown, we look beyond the technique itself and focus on what matters most: awareness, decisiveness, and the ability to act under pressure.

The nurse’s response worked. But the bigger lesson is understanding how quickly an ordinary workplace can turn into a violent encounter, and why being prepared matters.

Train for reality.

Your strength training should serve your purpose. Mine is combat sport.

20 MIN AMRAP

15 Box Jumps
20 Dumbbell Overhead Lunges
10 Double Kettlebell Burpee Clean & Jerks

For BJJ, conditioning isn’t just about having a bigger gas tank and it’s the same for MMA, boxing and Muay Thaï.

You need to be able to produce force when you’re tired, move your body explosively, stabilize under load, and keep your technique together as fatigue builds.

When you train MMA, identify your dominant skill and build your game around it. Then develop your other skills to support your strongest weapons.

But never become one-dimensional. Learn to strike, wrestle, grapple, and most importantly, learn how to connect everything together.

From a self-defense perspective, MMA gives you something extremely valuable: the ability to keep fighting through different ranges and positions.

Because in real life, there is no ref to stop the fight.

Boxing is one of the most fun things you can do. If you’re wondering why you should try it, sometimes you don’t need a reason, just do it for fun. Train, learn, move, and enjoy the process.

Brazilian Jiu-Jitsu is a game changer.

It builds your fight IQ. You learn how to control positions, manage pressure, solve problems, and make decisions under stress.

Only a very small percentage of the population actually trains Brazilian Jiu-Jitsu. Just by consistently building that skill, you’re developing an advantage most people simply don’t have.

Train. Learn. Build real skills.

Mixed martial arts is about learning how to connect your different skills to create options, using your strikes to create openings for takedowns, and the threat of the takedown to create openings for significant strikes. Learn how to transition between striking, wrestling, and grappling and make them work together. Anyone can start, practice, and learn. You just need to find the right gym and the right team that fit you.

Superset session with Romain .

Just a reminder that you should never neglect strength work in your training program.

First superset — 6 rounds
6 Bench Press @ 80% 1RM
6 Pull-Ups

Second superset — 4 rounds
12 Incline Bench Press @ 22.5 kg
12 Reverse Dumbbell Flyes @ 8 kg

Third superset — 4 rounds
12 Deficit Pull-Ups
12 Pullovers @ 22.5 kg