Capoeira-inspired bodyweight workouts to build mobility, coordination, and endurance that transfer to your jiu-jitsu.
The Bottom Line
You get guided capoeira drills and flows that improve joint range, rhythm, and control. Sessions are equipment-light and complement gi or no-gi training days. You will not get technique breakdowns or maximal strength programming; it is movement conditioning.
⚡️ Quick facts
Best for: You want movement training
Skip if: You only lift heavy
Tech focus: Capoeira Movements, Mobility, Ginga, Meia Lua De Compasso, Queda Negativa, Esquiva, Au
Biggest takeaway: Movement quality lifts your jiu-jitsu.
📋 Jump to a section (Click to expand)
What You'll Learn
CapoFit is a capoeira-inspired movement and conditioning series tailored for grapplers. You cycle through ginga, meia-lua de compasso, esquiva, au, and related patterns to improve mobility and body control. Two volumes organize warm-ups and full flows with minimal equipment.
This is not a technique course and it is not a barbell strength plan. Use it to enhance balance, coordination, range of motion, and movement endurance that transfer to jiu-jitsu. Expect more sweat and control, not new submissions.
Primary Techniques You'll Drill
- Capoeira Movements
- Mobility
- Stretching
- Ginga
- Queda Negativa
- Meia Lua De Compasso
- Esquiva
- Au
- Balance
- Conditioning
Format & Level
- Instructional style: Drill Heavy, Conceptual
- Skill level: All Levels
- Format: Both
- Runtime: 1 hour and 21 minutes
- Volumes: 2
Should You Buy It?
Wait for daily deal. I saw the most benefit using CapoFit on off-days to arrive on the mat looser and better balanced.
Why Rubens 'Cobrinha' Charles?
Rubens 'Cobrinha' Charles is one of the most accomplished featherweights in history with multiple IBJJF world titles and three ADCC championships. He has a capoeira background that shapes his fluid movement. Starting BJJ at 21, he earned black belt in five years under Fernando Terere. He later joined Alliance and built a reputation as a gifted competitor and teacher. His programs often stress rhythm, balance, and grip precision.
Community feedback
Here’s a summary of common feedback from platforms like Reddit’s r/bjj.
😍 Why People Love It
- Students reported big gains in flexibility and athleticism from these Saturday sessions.
- Drills were praised for improving balance, focus, and concentration for BJJ.
- Many recommended Cobrinha's YouTube routines for at-home training ideas.
- Capoeira influence was seen as useful movement prep for grappling.
🤔 Common Criticisms
- Critics called several creative exercises risky and poor for real S&C.
- Some argued bodyweight programs are common online and often free.
- Others preferred standard strength programs over capoeira-style circuits.
Free Preview Lesson
Smart Alternatives
- Mobility For BJJ by Ryan Hurst – A structured mobility library targeted to BJJ joints and patterns. (Price: $79.00)
- Simplified Strength Training Templates For BJJ – If you want progressive strength work alongside class. (Price: $47.00)
- Yoga For Rocks by Sebastian Brosche – Gentle flexibility and recovery for very stiff grapplers. (Price: $79.00)
Sources & References
Video Breakdowns
Official listing: View The Cobrinha CapoFit Workout For Grappling on BJJ Fanatics
Additional References
Your next step
You have the breakdown, community feedback, and my final thoughts. Now it’s your move.
