LAB WORK
On The Roll Sports Performance
Jiu Jitsu, Combat Sports, WrestlingDominate with Lab Work, the weekly strength & conditioning program designed for combat athletes. Forge unbreakable strength, relentless cardio, and predator-like agility. Elevate your BJJ beyond technique, become the complete warrior.
Sure, Mikey and Marcelo are legends, and technique is crucial. But let's face it, Jiu-Jitsu has evolved. While pure skill will always have a place, modern competition demands more.
Imagine facing a physically dominant opponent who uses their strength, stamina, and explosiveness to overpower your technique. The reality is, without a well-rounded foundation, even the sharpest skills can be neutralized.
Don't get left behind. Invest in your physical potential. Develop unyielding strength, a gas tank that refuses to quit, and the agility to move like a predator.
Amplify it with athleticism. Build the power to explode out of holds. Forge an engine that fuels your dominance.
This isn't about neglecting technique, it's about elevating it. Train smarter, train harder, train like a complete athlete. Be the grappler who leaves no weakness on the mat. Become the champion you were meant to be.**
A
Walk In Sprint
3 x 1 @ 10
B
5 Yard Box Sprint
4 x 1 @ 15
C
Seated Box Jump
3 x 4 @ 20
D
Hang Power Snatch
3 x 4 @ 60, 60, 65 %
E
Snatch Grip RDL
3 x 8 @ 65 %
F
Bench Press
3 x 8 @ 60, 65, 70 %
G
Decline Push Up-2
3 x 8
H
Waiter's Walk
3 x 20
I
Banded Neck Flexion & Rotation
3 x 15
A1
Manmaker
3 x 2:00 @ MAX
A2
Jiujitsu Sit Through
3 x 2:00 @ MAX
A3
Burpee
3 x 2:00 @ MAX
A4
DB Thruster
3 x 2:00 @ MAX
A1
Med Ball Shots
3 x 6
A2
Med Ball Slam
3 x 6
A3
Figure 8 Med-Ball Rotational Slam
3 x 6
B
Broad Jump
3 x 4
C
Push Press
3 x 7 @ 65, 65, 70 %
D
Front Squat
4 x 4
E
Standing Landmind Press
3 x 8
F
Hanging Knee Raise
3 x MAX
G
Lat Pull Downs
3 x 12
H
Hamstring Walkouts
1 x 15
A
Assault Bike
3 x 3:00
A
3 Point Sprint
3 x 1 @ 10
B
Front Rack Step-Ups
3 x 8
C
Kb Sumo Deadlift
3 x 10
D
Strict Press
3 x 5
E
Rower Abductions
3 x 12
F
Harop Curl
3 x 5
Andrew Marrero
I am Jiujitsu Black Belt w/11+ Years of Training and Competition. I have three degrees with two in exercise science and one MS in Sports Science; I’m a former sports performance researcher and have worked with 100+ athletes ranging from high school, collegiate level and combat sports.
Outlast, overpower, outplay. Train like a BJJ champion with Lab Work. Be the competitor others fear.
Start My 7-Day Free Trial
Christina Gizzi
Registered Nurse & Active Competitor
Verified Athlete"I love the verity of movements throughout the programming. It really does hit every aspect of athleticism, from strength training & explosivity to endurance & coordination. I also appreciate how receptive you are to my questions. Always a quick reply to the many questions I fire out!"
Jimmy Loja
Active Military & Jiujitsu Enthusiast
Verified Athlete"love the structure of the workouts and the functional aspect of the exercises compared to just doing standard gym lifts."
When you join a team you’re getting more than programming, you’re joining an online community.
LAB WORK
LAB WORK
LAB WORK
