TRAIN LIKE A MODERN DAY WWE CHAMPION This isn’t your stock 3 x 12 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 9. CARIOCA X 10 YDS 2. GATE SWING 10 REPS 10. LIZARD CRAWL X 10 EACH SIDE 3. POGO HOP X 10 REPS 11. SKIPPING FORWARD X 10 YDS 4. SEAL JACK X 10 REPS 12. SKIPPING BACKWARDS X 10 YDS 5. BODYWEIGHT X 10 REPS 13. FRANKENSTEIN WALKS X 10 YDS 6. SIDE 10 REPS EACH SIDE 14. FRANKENSTEIN SKIPS X 10 YDS 7. LUNGE AND ROTATE X 10 REPS EACH SIDE 15. INCHWORM X 5-10 8. REVERSE LUNGE AND REACH OVER TOP 16. HIP SWING X 10 EACH LEG SETH ROLLINGS X 5 REPS EACH SIDE @ ONNIT ACADEMY

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1. PERFORM DYNAMIC WARMUP 1. PERFORM DYNAMIC WARMUP 1. PERFORM DYNAMIC WARMUP 1. PERFORM DYNAMIC WARMUP 2. PRACTICE SKILL WORK FOR 15 MINUTES 2. PRACTICE SKILL WORK FOR 15 MINUTES 2. PRACTICE SKILL WORK FOR 15 MIN. 2. PRACTICE SKILL WORK FOR 15 MIN. • PUSH-UPS • TRIPOD TUCK TO • L-SIT • BOX JUMP • MUSCLE UPS • TRIPOD STRADDLE TO HEADSTAND • PARALLETTE PUSHUPS • HOLLOW BODY • KNEES-TO-ELBOWS • TRIPOD PIKE TO HEADSTAND • HANDSTAND WALKS • STRICT PULL UP 3. MAIN LIFT* 3. MAIN LIFT* 3. MAIN LIFT* 3. MAIN LIFT* • MILITARY PRESS 6×3 • CLEAN & JERK 6 X 3 • FRONT SQUAT 6 X 3 • 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 4. METCON 4. METCON - 5 ROUNDS RECORD TIME RECORD TIME RECORD TIME RECORD TIME • FULL SQUAT SNATCHES 9-7-5 • FOR 5 MIN. REST 2 MIN. • 50 BOX JUMP, 24 INCH BOX • 7 MUSCLE-UPS • BAR MUSCLE UPS 9-7-5 • ROW FOR 3 MIN. REST 2 MIN. • 50 JUMPING PULL-UPS • 21 BURPEES • ROW FOR 3 MIN. REST 2 MIN. • 50 KETTLEBELL SWINGS, 1 POOD • WALKING LUNGE, 50 STEPS SATURDAY • 50 KNEES TO ELBOWS • 50 , 45 POUNDS ROW 5000 METERS FOR TIME • 50 BACK EXTENSIONS • 50 WALL BALL SHOTS, 20 LB BALL // WED. & SAT. - REST DAYS • 50 BURPEES • 50 DOUBLE UNDERS

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