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

30m | Shoulder Mobility Routine (Video)

5m | Break


5r | Handstand Holds for 20s

1m | Break


Strength Round

30s | Box Handstand Holds with Leg Lifts

6r | Seated Z Press

3m | Rest

Repeat 3x

Speed & Power

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 3x


10r | Side Plank Shoulder Abduction (Left & Right)

10r | Forward & Lateral Raise

90s | Rest

Repeat 3x

Muscle Endurance

35s | Push Ups

35s | Keeling Push Ups

35s | Negative Push Ups

2l | Alligator Crawls

1m | Rest

Repeat 2x


45s | Slide Disc Pushbacks

45s | Slide Disc Knee Tucks

45s | Mountain Climbers

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

45s | I W Ts

30s | Rest

Repeat 3x


r = reps

s = seconds

m = minutes

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