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The Wrestler

By Luna Collacchi

Experience
Advanced (3+ years)
Time
80 minutes/day | 3 days/week | 6 weeks
Good for
Athletic Performance, Gain Strength
Equipment
Bands, Barbell, Bodyweight, Cable, Dumbbell, Pull up bar, Trap Bar
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description

For Wrestlers and wrestling aficionados, not to be attempted without prior experience or the need to perform at this level of fitness, preferably with a high level of accountability weather that be another person or yourself.

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Workout Overview


Day 1

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Warm up: 15 minutes warm-up time.

General: Russian Plank 10 seconds 3x with as 5 seconds rest.

Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.

Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
1. Walking Dumbbell Lunge
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Zercher Squat demonstrationPlay Zercher Squat demonstration
3. Zercher Squat
3 sets, 15, 12, 12 reps, (rest 60s)
Show Alternative Exercises
Pallof Press demonstrationPlay Pallof Press demonstration
4. Pallof Press
3 sets, 12 reps, (rest 65s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
5. Pull-up
3 sets, 12 reps, (rest 60s)
-Thick rope pull up
Show Alternative Exercises
Yoga Push Up demonstrationPlay Yoga Push Up demonstration
6. Yoga Push Up
3 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Trap-Bar Deadlift demonstrationPlay Trap-Bar Deadlift demonstration
7. Trap-Bar Deadlift
3 sets, 12 reps, (rest 60s)
-Trap Bar Deadlift with Isometric Holds
Show Alternative Exercises
Army Crawls with Gliders▶
8. Army Crawls with Gliders
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Sprawl to Push Up demonstrationPlay Sprawl to Push Up demonstration
9. Sprawl to Push Up
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Day 3

Scroll to top

Warm up: 15 minutes warm-up time.

General: Russian Plank 10 seconds 3x with as 5 seconds rest.

Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.

Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
1. Walking Dumbbell Lunge
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Zercher Squat demonstrationPlay Zercher Squat demonstration
3. Zercher Squat
3 sets, 15, 12, 12 reps, (rest 60s)
Show Alternative Exercises
Pallof Press demonstrationPlay Pallof Press demonstration
4. Pallof Press
3 sets, 12 reps, (rest 65s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
5. Pull-up
3 sets, 12 reps, (rest 60s)
-Thick rope pull up
Show Alternative Exercises
Yoga Push Up demonstrationPlay Yoga Push Up demonstration
6. Yoga Push Up
3 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Trap-Bar Deadlift demonstrationPlay Trap-Bar Deadlift demonstration
7. Trap-Bar Deadlift
3 sets, 12 reps, (rest 60s)
-Trap Bar Deadlift with Isometric Holds
Show Alternative Exercises
Army Crawls with Gliders▶
8. Army Crawls with Gliders
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Sprawl to Push Up demonstrationPlay Sprawl to Push Up demonstration
9. Sprawl to Push Up
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Day 5

Scroll to top

Warm up: 15 minutes warm-up time.

General: Russian Plank 10 seconds 3x with as 5 seconds rest.

Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.

Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
1. Walking Dumbbell Lunge
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Zercher Squat demonstrationPlay Zercher Squat demonstration
3. Zercher Squat
3 sets, 15, 12, 12 reps, (rest 60s)
Show Alternative Exercises
Pallof Press demonstrationPlay Pallof Press demonstration
4. Pallof Press
3 sets, 12 reps, (rest 65s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
5. Pull-up
3 sets, 12 reps, (rest 60s)
-Thick rope pull up
Show Alternative Exercises
Yoga Push Up demonstrationPlay Yoga Push Up demonstration
6. Yoga Push Up
3 sets, 12 reps, (rest 45s)
Show Alternative Exercises
Trap-Bar Deadlift demonstrationPlay Trap-Bar Deadlift demonstration
7. Trap-Bar Deadlift
3 sets, 12 reps, (rest 60s)
-Trap Bar Deadlift with Isometric Holds
Show Alternative Exercises
Army Crawls with Gliders▶
8. Army Crawls with Gliders
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Sprawl to Push Up demonstrationPlay Sprawl to Push Up demonstration
9. Sprawl to Push Up
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 1/7/2019, UTC


Last Updated: 4/18/2021, UTC

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