Rope Drills helps you to get better stamina, endurance and cardio. It helps with coordination and mobility.

4 sets of 12
1 min rest between each sets

Watch Professor Andre Galvao promoting his daughter Sarah Galvao to Orange-White Belt on 2/23/2021!

Andre Galvao is one of the greatest BJJ athletes of all time, with 6 IBJJF World Championship titles, 10 IBJJF Pan American Championships, and 6 ADCC World Championship titles (4x as the ADCC Supe...

Collin James is part our competition kids team. He is very dedicated and loves Atos. Watch and learn more about the best jiu-jitsu kids program in the planet!

Andy Murasaki received his black belt from Andre Galvao in December 2020. He is a 2x IBJJF Pan Champion (brown and purple); a 2x European Champion (brown and purple); and a 2x IBJJF World and Pan Champion at juvenile.

Instagram: @andymurasaki

Watch this Highlight of Andy Murasaki Training for IBJJF Pans 2020, where he won double gold as a brown belt!

Andy Murasaki received his black belt from Andre Galvao in December 2020. He is a 2x IBJJF Pan Champion (brown and purple); a 2x European Champion (brown and purple); and a 2x IBJJF Wor...

Andy Murasaki received his black belt from Andre Galvao in December 2020. He is a 2x IBJJF Pan Champion (brown and purple); a 2x European Champion (brown and purple); and a 2x IBJJF World and Pan Champion at juvenile.

Instagram: @andymurasaki

Kaynan Duarte received his black belt from Andre Galvao in June 2018. He is an ADCC World Champion; an IBJFF Pans Champion; a UAEJJF Abu Dhabi Pro Champion; a Kasai Pro 5 Grand Prix Champion; a Spyder Invitation Grand Prix Champion; and a ACB World Champion.

Instagram: @kaynanduarte

Caleb is multiple time Pan Kids Champion and trains at Atos HQ since 5 years old. We're proud of you Caleb.

Atos HQ black belt Nisar Loynab teaches Deep De La Riva X to Back Take, during the Fundamentals class on 03/13/2017.

Nisar Loynab received his black belt from Andre Galvao in February 2018. He is an IBJJF San Diego Spring Open Champion; a IBJJF Las Vegas Summer Open Champion; and a IBJJF Portla...

Watch this Highlight of Lucas Barbosa vs Leandro Lo at BJJ Stars from July 26, 2020!

Atos HQ Head Black Belt Andre Galvao teaches Drill - Spinning Omoplata From Seated Position, during the Advanced No-Gi class on 05/08/2018.

Andre Galvao is one of the greatest BJJ athletes of all time, with 6 IBJJF World Championship titles, 10 IBJJF Pan American Championships, and 6 ADCC World...

6x IBJJF World Champion Atos HQ Head Coach Andre Galvao teaches Knee Grip Toreando Pass Drills, during 9am fundamentals the class on 02/26/2018.

Andre Galvao is one of the greatest BJJ athletes of all time, with 6 IBJJF World Championship titles, 10 IBJJF Pan American Championships, and 6 ADCC ...

World Champion Atos HQ Black Belt Angelica Galvao teaches Sneaky Triangle Set Up From Turtle Position , during the 545pm women's class on 01/18/2018.

Angelica Galvao received her black belt from Andre Galvao in 2014. She is an IBJJF World No-Gi Champion and an UAEJJF Abu Dhabi Pro Champion at b...

Atos HQ black belt Josh Hinger teaches Takedown Via Duck Under With Transition to the Back, during the No-Gi class on 11/15/2018.

Better your skills with Josh Hinger.
Course: https://www.atosbjjondemand.com/products/mastering-the-monoplata

Josh Hinger received his black belt from Andre Galvao ...

ADCC & World Champion Atos HQ Head Black Belt Andre Galvao teaches Speed Drill Passing, during the 615pm fundamentals no gi class on 10/16/2017.

Andre Galvao is one of the greatest BJJ athletes of all time, with 6 IBJJF World Championship titles, 10 IBJJF Pan American Championships, and 6 ADCC ...

World Champion Atos HQ Head Black Belt Andre Galvao teaches Leg Staple Windshield Wiper Pass Drill & Concepts + Back Ezequiel Choke, during the 615am basics class on 10/18/2018.

Andre Galvao is one of the greatest BJJ athletes of all time, with 6 IBJJF World Championship titles, 10 IBJJF Pan Am...

Atos HQ black belt Josh Hinger teaches Maintaining the Mount + Cross Collar Choke, during the Basic Jiu-Jitsu class on 12/12/2017.

Josh Hinger received his black belt from Andre Galvao in December 2013. He is a 3x IBJJF Black Belt World No-Gi Champion; a 2x IBJJF Black Belt American Nationals C...

6X IBJJF World Champion Atos HQ Head Black Belt Andre Galvao Q&A Body Type = Jiu-Jitsu, during a seminar in Austin, TX on 08/18/2019.

Andre Galvao is one of the greatest BJJ athletes of all time, with 6 IBJJF World Championship titles, 10 IBJJF Pan American Championships, and 6 ADCC World Champ...

Atos HQ Head Black Belt Andre Galvao teaches Basic Details on the Kata Guruma Takedown, during the Basic Jiu Jitsu class on 05/01/2018.

Andre Galvao is one of the greatest BJJ athletes of all time, with 6 IBJJF World Championship titles, 10 IBJJF Pan American Championships, and 6 ADCC World Cha...

Atos HQ black belt Dominique Bell teaches Waiter Sweep, during the fundamental class on 12/15/2017.

Dom Bell received his black belt from Andre Galvao in October 2018. He is an IBJJF Black Belt Pans medalist and a IBJJF World and World No-Gi Champion (at Purple & Brown).

Instagram: @dubious_dom

5X ADCC World Champion Atos HQ Head Black Belt Andre Galvao teaches Warm Up Drill, during the fundamental class on 01/29/2019.

Andre Galvao is one of the greatest BJJ athletes of all time, with 6 IBJJF World Championship titles, 10 IBJJF Pan American Championships, and 6 ADCC World Championship...

6x IBJJF Black Belt World Champion Atos HQ Head coach Andre Galvao teaches Outside Leg Staple Windshield Wiper Footwork Pass Drill, during the 9am fundamentals class on 02/03/2017.

Andre Galvao is one of the greatest BJJ athletes of all time, with 6 IBJJF World Championship titles, 10 IBJJF Pan...