Seth Rollins Workout

Train Like A Modern WWE Champion: Official Seth Rollins Workout

October 3, 2015
Updated September 18, 2018
Category: Fitness

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

pdf

Onnit Academy
Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.

Free shipping is offered on orders with a minimum subtotal of $150 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
For media inquiries please contact us at media@onnit.com.
In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at Onnit.com.
To qualify, simply verify your status during checkout on the payment step. We verify through ID.me, our trusted technology partner for secure digital identity verification.
After verification, your discount will auto-apply on that order and all future orders.
Please note that this discount cannot be combined with coupons.
If you have any questions or issues with the verification process, please don't hesitate to reach out to Customer Service.
* US Military members, please choose United States as your destination country, as this will ensure your package ships via USPS and that you are not given international shipping rates.
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships. The discount applied every time is 15% off MSRP or the current sale discount, whichever is greater. For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.

Secure Shopping

We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.