The Wrestler

By Luna Collacchi

Experience

Advanced (3+ years)

Days per week

3 days

Time

80 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)

Gain Strength (Female | Male)

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 an

Source

myworkouts

Equipment

Bands, Barbell, Bodyweight, Cable, Dumbbell, Pull up bar, Trap Bar

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

80 minutes

Genders

Female, Male

Days per week

3 days

Goals

Athletic Performance (Female | Male)

Gain Strength (Female | Male)

Description

Equipment

Bands, Barbell, Bodyweight, Cable, Dumbbell, Pull up bar, Trap Bar

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Rest

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Muscle Group(s): None...

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

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.

Exercise	Sets	Reps	Rest	Notes
1. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15 reps	60s
2. Dumbbell Bench Press ▶	3 sets	12 reps	60s
3. Zercher Squat Why Do I Do Zercher Squats by Endomorphbeast	3 sets	15, 12, 12 reps	60s
4. Pallof Press Cable Pallof Press by Warbird Academy	3 sets	12 reps	65s
5. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	12 reps	60s	-Thick rope pull up
6. Yoga Push Up Yoga Push-up by joshrenkens	3 sets	12 reps	45s
7. Trap-Bar Deadlift Trap Bar Deadlift by Strengthen Labs	3 sets	12 reps	60s	-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders ▶	3 sets	12 reps	60s
9. Sprawl to Push Up Sprawl to Push Up by Garrett Sylvester	3 sets	12 reps	60s

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.

Exercise	Sets	Reps	Rest	Notes
1. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15 reps	60s
2. Dumbbell Bench Press ▶	3 sets	12 reps	60s
3. Zercher Squat Why Do I Do Zercher Squats by Endomorphbeast	3 sets	15, 12, 12 reps	60s
4. Pallof Press Cable Pallof Press by Warbird Academy	3 sets	12 reps	65s
5. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	12 reps	60s	-Thick rope pull up
6. Yoga Push Up Yoga Push-up by joshrenkens	3 sets	12 reps	45s
7. Trap-Bar Deadlift Trap Bar Deadlift by Strengthen Labs	3 sets	12 reps	60s	-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders ▶	3 sets	12 reps	60s
9. Sprawl to Push Up Sprawl to Push Up by Garrett Sylvester	3 sets	12 reps	60s

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.

Exercise	Sets	Reps	Rest	Notes
1. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15 reps	60s
2. Dumbbell Bench Press ▶	3 sets	12 reps	60s
3. Zercher Squat Why Do I Do Zercher Squats by Endomorphbeast	3 sets	15, 12, 12 reps	60s
4. Pallof Press Cable Pallof Press by Warbird Academy	3 sets	12 reps	65s
5. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	12 reps	60s	-Thick rope pull up
6. Yoga Push Up Yoga Push-up by joshrenkens	3 sets	12 reps	45s
7. Trap-Bar Deadlift Trap Bar Deadlift by Strengthen Labs	3 sets	12 reps	60s	-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders ▶	3 sets	12 reps	60s
9. Sprawl to Push Up Sprawl to Push Up by Garrett Sylvester	3 sets	12 reps	60s

Week 2

Day 1

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.

Exercise	Sets	Reps	Rest	Notes
1. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15 reps	60s
2. Dumbbell Bench Press ▶	3 sets	12 reps	60s
3. Zercher Squat Why Do I Do Zercher Squats by Endomorphbeast	3 sets	15, 12, 12 reps	60s
4. Pallof Press Cable Pallof Press by Warbird Academy	3 sets	12 reps	65s
5. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	12 reps	60s	-Thick rope pull up
6. Yoga Push Up Yoga Push-up by joshrenkens	3 sets	12 reps	45s
7. Trap-Bar Deadlift Trap Bar Deadlift by Strengthen Labs	3 sets	12 reps	60s	-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders ▶	3 sets	12 reps	60s
9. Sprawl to Push Up Sprawl to Push Up by Garrett Sylvester	3 sets	12 reps	60s

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.

Exercise	Sets	Reps	Rest	Notes
1. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15 reps	60s
2. Dumbbell Bench Press ▶	3 sets	12 reps	60s
3. Zercher Squat Why Do I Do Zercher Squats by Endomorphbeast	3 sets	15, 12, 12 reps	60s
4. Pallof Press Cable Pallof Press by Warbird Academy	3 sets	12 reps	65s
5. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	12 reps	60s	-Thick rope pull up
6. Yoga Push Up Yoga Push-up by joshrenkens	3 sets	12 reps	45s
7. Trap-Bar Deadlift Trap Bar Deadlift by Strengthen Labs	3 sets	12 reps	60s	-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders ▶	3 sets	12 reps	60s
9. Sprawl to Push Up Sprawl to Push Up by Garrett Sylvester	3 sets	12 reps	60s

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.

Exercise	Sets	Reps	Rest	Notes
1. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15 reps	60s
2. Dumbbell Bench Press ▶	3 sets	12 reps	60s
3. Zercher Squat Why Do I Do Zercher Squats by Endomorphbeast	3 sets	15, 12, 12 reps	60s
4. Pallof Press Cable Pallof Press by Warbird Academy	3 sets	12 reps	65s
5. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	12 reps	60s	-Thick rope pull up
6. Yoga Push Up Yoga Push-up by joshrenkens	3 sets	12 reps	45s
7. Trap-Bar Deadlift Trap Bar Deadlift by Strengthen Labs	3 sets	12 reps	60s	-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders ▶	3 sets	12 reps	60s
9. Sprawl to Push Up Sprawl to Push Up by Garrett Sylvester	3 sets	12 reps	60s

Week 3

Day 1

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.

Exercise	Sets	Reps	Rest	Notes
1. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15 reps	60s
2. Dumbbell Bench Press ▶	3 sets	12 reps	60s
3. Zercher Squat Why Do I Do Zercher Squats by Endomorphbeast	3 sets	15, 12, 12 reps	60s
4. Pallof Press Cable Pallof Press by Warbird Academy	3 sets	12 reps	65s
5. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	12 reps	60s	-Thick rope pull up
6. Yoga Push Up Yoga Push-up by joshrenkens	3 sets	12 reps	45s
7. Trap-Bar Deadlift Trap Bar Deadlift by Strengthen Labs	3 sets	12 reps	60s	-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders ▶	3 sets	12 reps	60s
9. Sprawl to Push Up Sprawl to Push Up by Garrett Sylvester	3 sets	12 reps	60s

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.

Exercise	Sets	Reps	Rest	Notes
1. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15 reps	60s
2. Dumbbell Bench Press ▶	3 sets	12 reps	60s
3. Zercher Squat Why Do I Do Zercher Squats by Endomorphbeast	3 sets	15, 12, 12 reps	60s
4. Pallof Press Cable Pallof Press by Warbird Academy	3 sets	12 reps	65s
5. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	12 reps	60s	-Thick rope pull up
6. Yoga Push Up Yoga Push-up by joshrenkens	3 sets	12 reps	45s
7. Trap-Bar Deadlift Trap Bar Deadlift by Strengthen Labs	3 sets	12 reps	60s	-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders ▶	3 sets	12 reps	60s
9. Sprawl to Push Up Sprawl to Push Up by Garrett Sylvester	3 sets	12 reps	60s

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.

Exercise	Sets	Reps	Rest	Notes
1. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	15 reps	60s
2. Dumbbell Bench Press ▶	3 sets	12 reps	60s
3. Zercher Squat Why Do I Do Zercher Squats by Endomorphbeast	3 sets	15, 12, 12 reps	60s
4. Pallof Press Cable Pallof Press by Warbird Academy	3 sets	12 reps	65s
5. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	12 reps	60s	-Thick rope pull up
6. Yoga Push Up Yoga Push-up by joshrenkens	3 sets	12 reps	45s
7. Trap-Bar Deadlift Trap Bar Deadlift by Strengthen Labs	3 sets	12 reps	60s	-Trap Bar Deadlift with Isometric Holds
8. Army Crawls with Gliders ▶	3 sets	12 reps	60s
9. Sprawl to Push Up Sprawl to Push Up by Garrett Sylvester	3 sets	12 reps	60s

Week 4

Day 2

Scroll to top

Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Bench Press ▶	3 sets	12, 15, 12 reps	45s
2. General Side Plank ▶	3 sets	15, 12, 12 reps	60s	-Side plank with Hip Abduction
3. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	15 reps	60s	-Barbell Back Squat with Isometric Hold
4. V-up V Up Abs Exercise by David Kimmerle	3 sets	20, 15, 12 reps	60s
5. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems	3 sets	12 reps	60s	-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band ▶	3 sets	12 reps	60s
7. Resistance Band Sprints Banded Sprints by Hybrid Fitness	1 set	1 reps	60s
8. Resistance Band Assisted Pull Up (From Foot) Assisted Pull-Up by ExperienceLifeMag	3 sets	15 reps	60s	-30 sec Isometric hold at the end of each set

Day 4

Scroll to top

Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Bench Press ▶	3 sets	12, 15, 12 reps	45s
2. General Side Plank ▶	3 sets	15, 12, 12 reps	60s	-Side plank with Hip Abduction
3. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	15 reps	60s	-Barbell Back Squat with Isometric Hold
4. V-up V Up Abs Exercise by David Kimmerle	3 sets	20, 15, 12 reps	60s
5. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems	3 sets	12 reps	60s	-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band ▶	3 sets	12 reps	60s
7. Resistance Band Sprints Banded Sprints by Hybrid Fitness	1 set	1 reps	60s
8. Resistance Band Assisted Pull Up (From Foot) Assisted Pull-Up by ExperienceLifeMag	3 sets	15 reps	60s	-30 sec Isometric hold at the end of each set

Day 6

Scroll to top

Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Bench Press ▶	3 sets	12, 15, 12 reps	45s
2. General Side Plank ▶	3 sets	15, 12, 12 reps	60s	-Side plank with Hip Abduction
3. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	15 reps	60s	-Barbell Back Squat with Isometric Hold
4. V-up V Up Abs Exercise by David Kimmerle	3 sets	20, 15, 12 reps	60s
5. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems	3 sets	12 reps	60s	-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band ▶	3 sets	12 reps	60s
7. Resistance Band Sprints Banded Sprints by Hybrid Fitness	1 set	1 reps	60s
8. Resistance Band Assisted Pull Up (From Foot) Assisted Pull-Up by ExperienceLifeMag	3 sets	15 reps	60s	-30 sec Isometric hold at the end of each set

Week 5

Day 2

Scroll to top

Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Bench Press ▶	3 sets	12, 15, 12 reps	45s
2. General Side Plank ▶	3 sets	15, 12, 12 reps	60s	-Side plank with Hip Abduction
3. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	15 reps	60s	-Barbell Back Squat with Isometric Hold
4. V-up V Up Abs Exercise by David Kimmerle	3 sets	20, 15, 12 reps	60s
5. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems	3 sets	12 reps	60s	-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band ▶	3 sets	12 reps	60s
7. Resistance Band Sprints Banded Sprints by Hybrid Fitness	1 set	1 reps	60s
8. Resistance Band Assisted Pull Up (From Foot) Assisted Pull-Up by ExperienceLifeMag	3 sets	15 reps	60s	-30 sec Isometric hold at the end of each set

Day 4

Scroll to top

Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Bench Press ▶	3 sets	12, 15, 12 reps	45s
2. General Side Plank ▶	3 sets	15, 12, 12 reps	60s	-Side plank with Hip Abduction
3. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	15 reps	60s	-Barbell Back Squat with Isometric Hold
4. V-up V Up Abs Exercise by David Kimmerle	3 sets	20, 15, 12 reps	60s
5. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems	3 sets	12 reps	60s	-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band ▶	3 sets	12 reps	60s
7. Resistance Band Sprints Banded Sprints by Hybrid Fitness	1 set	1 reps	60s
8. Resistance Band Assisted Pull Up (From Foot) Assisted Pull-Up by ExperienceLifeMag	3 sets	15 reps	60s	-30 sec Isometric hold at the end of each set

Day 6

Scroll to top

Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Bench Press ▶	3 sets	12, 15, 12 reps	45s
2. General Side Plank ▶	3 sets	15, 12, 12 reps	60s	-Side plank with Hip Abduction
3. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	15 reps	60s	-Barbell Back Squat with Isometric Hold
4. V-up V Up Abs Exercise by David Kimmerle	3 sets	20, 15, 12 reps	60s
5. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems	3 sets	12 reps	60s	-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band ▶	3 sets	12 reps	60s
7. Resistance Band Sprints Banded Sprints by Hybrid Fitness	1 set	1 reps	60s
8. Resistance Band Assisted Pull Up (From Foot) Assisted Pull-Up by ExperienceLifeMag	3 sets	15 reps	60s	-30 sec Isometric hold at the end of each set

Week 6

Day 2

Scroll to top

Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Bench Press ▶	3 sets	12, 15, 12 reps	45s
2. General Side Plank ▶	3 sets	15, 12, 12 reps	60s	-Side plank with Hip Abduction
3. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	15 reps	60s	-Barbell Back Squat with Isometric Hold
4. V-up V Up Abs Exercise by David Kimmerle	3 sets	20, 15, 12 reps	60s
5. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems	3 sets	12 reps	60s	-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band ▶	3 sets	12 reps	60s
7. Resistance Band Sprints Banded Sprints by Hybrid Fitness	1 set	1 reps	60s
8. Resistance Band Assisted Pull Up (From Foot) Assisted Pull-Up by ExperienceLifeMag	3 sets	15 reps	60s	-30 sec Isometric hold at the end of each set

Day 4

Scroll to top

Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Bench Press ▶	3 sets	12, 15, 12 reps	45s
2. General Side Plank ▶	3 sets	15, 12, 12 reps	60s	-Side plank with Hip Abduction
3. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	15 reps	60s	-Barbell Back Squat with Isometric Hold
4. V-up V Up Abs Exercise by David Kimmerle	3 sets	20, 15, 12 reps	60s
5. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems	3 sets	12 reps	60s	-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band ▶	3 sets	12 reps	60s
7. Resistance Band Sprints Banded Sprints by Hybrid Fitness	1 set	1 reps	60s
8. Resistance Band Assisted Pull Up (From Foot) Assisted Pull-Up by ExperienceLifeMag	3 sets	15 reps	60s	-30 sec Isometric hold at the end of each set

Day 6

Scroll to top

Warm up: 15 minutes total warm-up time.

General: Shadow Kickboxing 10 seconds 3x

Specific: Shadow Boxing with sprints ending with 10 seconds

rest.

Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Bench Press ▶	3 sets	12, 15, 12 reps	45s
2. General Side Plank ▶	3 sets	15, 12, 12 reps	60s	-Side plank with Hip Abduction
3. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	15 reps	60s	-Barbell Back Squat with Isometric Hold
4. V-up V Up Abs Exercise by David Kimmerle	3 sets	20, 15, 12 reps	60s
5. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems	3 sets	12 reps	60s	-Side Lunge and Turn with Isometric Hold
6. Kneeling Wood Chops with Resistance Band ▶	3 sets	12 reps	60s
7. Resistance Band Sprints Banded Sprints by Hybrid Fitness	1 set	1 reps	60s
8. Resistance Band Assisted Pull Up (From Foot) Assisted Pull-Up by ExperienceLifeMag	3 sets	15 reps	60s	-30 sec Isometric hold at the end of each set

The Wrestler

Workout Overview

Week 1

Week 1

Day 1

Day 3

Day 5

Week 2

Day 1

Day 3

Day 5

Week 3

Day 1

Day 3

Day 5

Week 4

Day 2

Day 4

Day 6

Week 5

Day 2

Day 4

Day 6

Week 6

Day 2

Day 4

Day 6

Similar Workouts

More Workouts by Luna Collacchi

Similiar full body workouts

Workouts with similar equipment

3 day workouts that are 80 minutes

Workouts with similar exertion and cardio intensity