Cosgrove's Evil 8 workout for BJJ

One of my good friends turned me onto this one years ago. It’s a great workout that takes less than 15 minutes usually and will leave you a sweaty mess. It’s a barbell complex.

Cosgrove’s Evil 8

Here is the work out.

8 exercises performed without rest. The 1st round will consist of 6 reps of each exercise. Followed by a 90 second rest. Then 5 reps of each exercise with a 90 second rest. Then 4 reps, 90 second rest all the way down to the last round of 1 rep each.

The 8 lifts are and should be performed in this order.

Deadlift

Romanian Deadlift

Bent over Row

Power Clean

Front Squat

Push Press

Back Squat

Good Morning

Another nasty part of the work out is that you should do each set of lifts without releasing the bar. This will test your grip if the weight is heavy enough on the first few sets. After this short workout you’ll be dripping with sweat and will have essentially worked your whole body out. When deciding the weight to use. Start light, especially if you’ve never done the workout before. The heaviest I’ve ever gone personally is 135lbs which was pretty rough.

So if you are looking for a quick, nasty workout that will hit the whole body. Give it a try.

Check out this article on T Nation for other lifting complexes to supplement cardio.

Chewy