Here's a sample workout that you may or may not see in a typical BJJ/ MMA class.
10-20 laps around the mat, intermitently side skipping, running backward, knees up, etc.
Shrimp crawls/ Escaping the hips down the mat 4 times.
Jump Sprawls/ Squats.
Forward and backward rolls.
Uchikomi/ Lapel grip "fitting" for throws.
Then of course there are literally hundereds of partner technique oriented exercises where you just rack up rep time. For example, the Kimura/ UdeGarami bent shoulder lock from the guard: we will to this as an ab workout for 50 to 100 reps as you sit up and position your self for the lock.
I should say that in my class, we seldom do a whole lot of calisthenics. My students want BJJ so I just make the warmup and workout part of the technical training. Sometimes we'll roll slow for five minutes as part of the warm up and other times we'll work pummeling/ greco clinch.
Edited by Fletch1 (07/08/05 11:58 AM)