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

20m | Shoulder Mobility Routine (Video)

5m | Break


Strength Round

4r | Seated Z Press

30s | Alligator Crawls

2m | Rest

Repeat 3x

Speed & Power

30s | 1-1-2 Bent Over Row

30s | 1-Arm Cheat Lateral Raise (Left)

30s | 1-Arm Clean (Left)

(Repeat for Right Side)

85s | Rest

Repeat 3x

Muscular Endurance

35s | Alligator Push Ups

35s | Push Ups

35s | Kneeling Push Ups

35s | Negative Push Ups

1m | Rest

Repeat 3x


40s | Slide Disk Push Backs

40s | Slide Disk Knee Tucks

40s | Mountain Climbers

40s | Sit Through

40s | I W Ts

40s | Rest

Repeat 3x


r = reps

s = seconds

m = minutes

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