This isn’t your stock 3 x 12 bodybuilding split photocopied out of your latest muscle mag. This is the actual Seth Rollins workout he uses when training for the WWE. Try it out for a week and see if you can keep up with the champ.
Official Seth Rollins Workout
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
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