Check Out WWE Champion Seth Rollins’ Insane Workout Plan

08.05.15 4 years ago 24 Comments

Long gone are the days of hanging and banging. A modern WWE World Heavyweight Champion trains for different challenges, like taking a dozen German suplexes from Brock Lesnar, intimidating cable TV talk-show hosts and destroying John Cena’s nose with a jumping knee.

Seth Rollins is that modern champion, and according to a rundown of his regular workout routine at Onnit.com, he trains like one. As someone who infrequently goes to the gym I can confidently say that I’d pass out and die about halfway through the “dynamic warmup.”

Check it out:

Dynamic Warmup

1. JUMPING JACKS x 10 REPS
2. GATE SWING X 10 REPS
3. POGO HOP X 10 REPS
4. SEAL JACK X 10 REPS
5. BODYWEIGHT SQUAT X 10 REPS
6. SIDE LUNGE X 10 REPS (EACH SIDE)
7. LUNGE AND ROTATE X 10 REPS (EACH SIDE)
8. REVERSE LUNGE AND REACH OVER TOP X 5 REPS (EACH SIDE)
9. CARIOCA X 10 YDS
10. LIZARD CRAWL X 10 (EACH SIDE)
11. SKIPPING FORWARD X 10 YDS
12. SKIPPING BACKWARDS X 10 YDS
13. FRANKENSTEIN WALKS X 10 YDS
14. FRANKENSTEIN SKIPS X 10 YDS
15. INCHWORM X 5-10
16. HIP SWING X 10 (EACH LEG)

Monday

1. PERFORM DYNAMIC WARMUP
2. PRACTICE SKILL WORK FOR 15 MIN.

• HANDSTAND PUSH-UPS
• MUSCLE UPS
• KNEES-TO-ELBOWS

3. MAIN LIFT*

• MILITARY PRESS 6 X 3

4. METCON

• FULL SQUAT SNATCHES 9-7-5
• BAR MUSCLE UPS 9-7-5

Tuesday

1. PERFORM DYNAMIC WARMUP
2. PRACTICE SKILL WORK FOR 15 MIN.

• TRIPOD TUCK TO HEADSTAND
• TRIPOD STRADDLE TO HEADSTAND
• TRIPOD PIKE TO HEADSTAND

3. MAIN LIFT*

• CLEAN & JERK 6 X 3

4. METCON

• ROW FOR 5 MIN. REST 2 MIN.
• ROW FOR 3 MIN. REST 2 MIN.
• ROW FOR 3 MIN. REST 2 MIN.

Wednesday

REST DAY

Thursday

1. PERFORM DYNAMIC WARMUP
2. PRACTICE SKILL WORK FOR 15 MIN.

• L-SIT
• PARALLETTE PUSHUPS
• HANDSTAND WALKS

3. MAIN LIFT*

• FRONT SQUAT 6 X 3

4. METCON

• 50 BOX JUMP, 24 INCH BOX
• 50 JUMPING PULL-UPS
• 50 KETTLEBELL SWINGS, 1 POOD
• WALKING LUNGE, 50 STEPS
• 50 KNEES TO ELBOWS
• 50 PUSH PRESS, 45 POUNDS
• 50 BACK EXTENSIONS
• 50 WALL BALL SHOTS, 20 LB BALL
• 50 BURPEES
• 50 DOUBLE UNDERS

Friday

1. PERFORM DYNAMIC WARMUP
2. PRACTICE SKILL WORK FOR 15 MIN.

• BOX JUMP
• HOLLOW BODY
• STRICT PULL UP

3. MAIN LIFT*

• POWER SNATCH 6 X 3

4. METCON

• 7 MUSCLE-UPS
• 21 BURPEES

Saturday

ROW 5000 METERS FOR TIME

Sunday

REST DAY

*RECORD WEIGHT USED FOR ALL SETS

(Via Onnit)

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