WWE CHAMPION
TRAIN LIKE A MODERN DAY
WWE CHAMPION This isn’t your stock 3 x 12 bodybuilding split photocopied out of your latest muscle mag. This is the actual workout Seth Rollins uses when training for the WWE. Try it out for a week and see if you can keep up with the champ.
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
TUESDAY
SETH ROLLINS @ ONNIT ACADEMY
THURSDAY
FRIDAY
1. PERFORM DYNAMIC WARMUP 2. PRACTICE SKILL WORK FOR 15 MIN. • HANDSTAND PUSH-UPS • MUSCLE UPS • KNEES-TO-ELBOWS
1. PERFORM DYNAMIC WARMUP 2. PRACTICE SKILL WORK FOR 15 MIN. • TRIPOD TUCK TO HEADSTAND • TRIPOD STRADDLE TO HEADSTAND • TRIPOD PIKE TO HEADSTAND
1. PERFORM DYNAMIC WARMUP 2. PRACTICE SKILL WORK FOR 15 MIN. • L-SIT • PARALLETTE PUSHUPS • HANDSTAND WALKS
1. PERFORM DYNAMIC WARMUP 2. PRACTICE SKILL WORK FOR 15 MIN. • BOX JUMP • HOLLOW BODY • STRICT PULL UP
3. MAIN LIFT* • MILITARY PRESS 6 X 3
3. MAIN LIFT* • CLEAN & JERK 6 X 3
3. MAIN LIFT* • FRONT SQUAT 6 X 3
3. MAIN LIFT* • POWER SNATCH 6 X 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 4
SET 5
SET 6
SET 4
SET 5
SET 6
SET 4
SET 5
SET 6
*RECORD WEIGHT USED FOR ALL SETS
4. METCON
4. METCON
RECORD TIME • FULL SQUAT SNATCHES 9-7-5 • BAR MUSCLE UPS 9-7-5
SATURDAY ROW 5000 METERS FOR TIME
// WED. & SAT. - REST DAYS > ONNITACADEMY.COM
RECORD TIME • ROW FOR 5 MIN. REST 2 MIN. • ROW FOR 3 MIN. REST 2 MIN. • ROW FOR 3 MIN. REST 2 MIN.
4. METCON
RECORD TIME • 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
4. METCON - 5 ROUNDS
RECORD TIME • 7 MUSCLE-UPS • 21 BURPEES
WWE CHAMPION This isn’t your stock 3 x 12 bodybuilding split photocopied out of your latest muscle mag. This is the actual workout Seth Rollins uses when training for the WWE. Try it out for a week and see if you can keep up with the champ.
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
TUESDAY
SETH ROLLINS @ ONNIT ACADEMY
THURSDAY
FRIDAY
1. PERFORM DYNAMIC WARMUP 2. PRACTICE SKILL WORK FOR 15 MIN. • HANDSTAND PUSH-UPS • MUSCLE UPS • KNEES-TO-ELBOWS
1. PERFORM DYNAMIC WARMUP 2. PRACTICE SKILL WORK FOR 15 MIN. • TRIPOD TUCK TO HEADSTAND • TRIPOD STRADDLE TO HEADSTAND • TRIPOD PIKE TO HEADSTAND
1. PERFORM DYNAMIC WARMUP 2. PRACTICE SKILL WORK FOR 15 MIN. • L-SIT • PARALLETTE PUSHUPS • HANDSTAND WALKS
1. PERFORM DYNAMIC WARMUP 2. PRACTICE SKILL WORK FOR 15 MIN. • BOX JUMP • HOLLOW BODY • STRICT PULL UP
3. MAIN LIFT* • MILITARY PRESS 6 X 3
3. MAIN LIFT* • CLEAN & JERK 6 X 3
3. MAIN LIFT* • FRONT SQUAT 6 X 3
3. MAIN LIFT* • POWER SNATCH 6 X 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 4
SET 5
SET 6
SET 4
SET 5
SET 6
SET 4
SET 5
SET 6
*RECORD WEIGHT USED FOR ALL SETS
4. METCON
4. METCON
RECORD TIME • FULL SQUAT SNATCHES 9-7-5 • BAR MUSCLE UPS 9-7-5
SATURDAY ROW 5000 METERS FOR TIME
// WED. & SAT. - REST DAYS > ONNITACADEMY.COM
RECORD TIME • ROW FOR 5 MIN. REST 2 MIN. • ROW FOR 3 MIN. REST 2 MIN. • ROW FOR 3 MIN. REST 2 MIN.
4. METCON
RECORD TIME • 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
4. METCON - 5 ROUNDS
RECORD TIME • 7 MUSCLE-UPS • 21 BURPEES
