Beginners Shoulders Circuit | BJJ Shoulders Circuit | Advanced Shoulders Circuit | Technical Stand Up | Full Shoulder Circuit

To get the most out of this workout use one of the Interval Timers below. No need to do any additional work. The exercises are already preprogrammed in the links below.

Android Timer | Apple Timer

Warm Up

30m | Shoulder Mobility Routine (Video)

5m | Break


Speed & Power

35s | Slide Disc Pushbacks

8r | 1-Arm Landmine Wide Elbo Row

8r | 1-Arm Cheat Lateral Raise (Left)

8r | 1-Arm Clean (Left)

Repeat for Right Side

2m | Rest

Repeat 4x


35s | Slide Disc Pushbacks

2l | Alligator Crawls

12r | Cable Laterals

12r | Face Pulls

90s | Rest

Repeat 4x


10r | Top Foot Elevated Side Plank with Hip Raise (Left & Right)

45s | Rest

Repeat 3x


r = reps

s = seconds

m = minutes

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