Becky Lynch Workout

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Becky Lynch Workout

The workout we have come up with today to post is the Becky Lynch Workout! This one is inspired by the physique that Becky Lynch has built and maintained during her career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Becky Lynch Stats:

Height: 5’6
Weight: (approximate) 135 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Becky Lynch Workout:

Training Volume:

5+ days per week

Explanation:

We’re going to be working right off Seth Rollins workout.  These two are a pair and these two train together and against each other (friendly competition).

Lucky for us many of the CrossFit workouts will adhere to giving you multiple weights (if you dig a little deeper), where you’ll find things listed like “95/65” which means 95 lbs for the men and 65 lbs for the women.  So they have built in gender programming!

You have some options here.  I’m going to give you THIRTY different beginner WODs to choose from, and then a handful of more advanced WODs that we’ve been utilizing for the other WWE Stars workouts as well.  Between those, and the addition of The Murph Challenge, you’ll build out your plan and work your way up.  I’ll give you a sample program/schedule to start you out as well.

Becky Lynch Workout: Murph Challenge

**Add this challenge in once per month.**

Complete w/ a 20 lb. Weighted Vest

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Becky Lynch Workout: Beginner WODS

**Beginner WODs are coming courtesy of WODify**

1. 10 TO 1 COUNTDOWN WOD

Do 10 each of kettlebell swings at a moderate weight, followed by 10 dumbbell thrusters (hold a light dumbbell in front of your chest with both hands; squat with dumbbell in place, then stand straight while raising the dumbbell overhead.) Then do 9 of each, then 8, and so on, down to 1 of each.

2. SIMPLE BURPEE WORKOUT

Do as many burpees as you can in eight minutes.

3. BODY WEIGHT WOD

Perform 3 rounds of 10 of the following with as much intensity as you can:

  • air squats
  • Sit-ups
  • Push-ups
  • ring rows
  • burpees
4. SQUATS, PULL-UPS, PRESSES AND A RUN

Do 3 rounds of the following as rapidly as possible: 12 front squats with a barbell, 10 pull-ups and 8 push presses. Finish up with a quarter-mile run.

5. THE RUNNING SANDWICH

Do a quarter-mile run followed by 40 air squats, 30 sit-ups, 20 burpees and 10 pull-ups. Finish with another quarter-mile run.

6. JUMPS AND LUNGES

Do 5 fast rounds of the following: 15 lunges each leg with a moderate-weight barbell, 60 jumps with a jump rope.

7. PUSH, PULL, RUN

Do 5 rounds of the following: 10 push-ups and 10 pull-ups. Finish with a half-mile run.

8. BURPEE BOX JUMPS

Set your timer for 8 minutes, then do as many rounds as you can of: 8 burpee box jumps (perform a standard burpee, then jump up on a box; jump down) and 16 kettlebell swings.

9. 21,15 AND 9

Do 21 each of deadlifts and burpees, followed by 15 of each, then 9 of each.

10. SQUAT ROUTINE

Start to squat with a barbell, but hold the down position for two minutes (or as long as you can). Next, do 3 rounds of 10 burpees, 15 sit-ups and 20 air squats.

11. TABATA PUSH-UPS AND LUNGES

“Tabata” means to perform a move for 20 seconds, rest for 10 seconds, and repeat.) Set a clock for 8 minutes and do Tabata alternating push-ups and lunges.

12. 10 FOR 10

Set a timer for 10 minutes and do as many rounds as possible of the following: 10 kettlebell swings, 10 box jumps (jump up onto a 12 to 20 inch tall box or step), 10 ring dips.

13. DUMBBELLS AND JUMP ROPES

Do each for 3 minutes straight, resting 1 minute between: jumping rope, weighted sit-ups, weighted lunges and dumbbell thrusters.

14. ROPE, SUMOS AND WALL BALLS

Do 75 to 100 turns of the jump rope, then countdown with sets of 10, 9, 8, etc. down to 1 of the following:

  • Wall balls – do squats with a medicine ball about arm’s length from a wall. Bounce the ball off the wall at around 10 feet above you after the squat, then catch the ball
  • Sumo deadlift high pulls – With feet wider than shoulder-width, squat, push hips back, and grab a fairly heavy barbell using a narrow grip; stand and pull bar up to collarbone, elbows above bar. Return bar to ground

Finish up with 75 to 100 more jump rope turns.

15. PUSH UPS AND BURPEES IN 5S

Do 5 sets of the following: 5 push-ups, followed by 5 burpees, then run in place for one minute.

16. UP THE LADDER

For time:
10 squats
20 sit ups
20 squats
20 push ups
30 squats
20 sit ups
40 squats
20 push ups
50 squats

17. DEFYING GRAVITY  

15 minute EMOM (Complete all reps, every minute on the minute, for 15 minutes.)
5 burpees
10 jumping lunges
5 squats

18. FEEL THE BURN

18 min AMRAP (Complete as many reps as possible in 18 minutes)
9 Russian twists
9 Lunges on plate (L+R=1)
9 squats with plate
9 sit ups with plate
9 mountain climbers (L+R=1)
9 pull ups

19. BLACK AND BLUE

30 min AMRAP
5 burpees
10 25-pound dumbbell shoulder presses (each arm)
15 box jumps
20 DB 25# front squats
25 sit ups
300 meter run

20. ALL BOXED IN

5 rounds:
10 35-pound kettlebell goblet squats
10 box jumps
20 35-pound Russian kettlebell swings
20 box jumps

21. THE BURPEE ROW

500 meter row
10 burpees
400 meter row
15 burpees
300 meter row
20 burpees
200 meter row
25 burpees

22. TAKE YOUR MEDICINE

3 rounds:
20 14-pound medicine ball cleans
200 meter row
20 14-pound wall balls
200 meter row

23. ROAD TRIP

4 rounds:
15 cal bike
15 anchored leg raises

24. BAR CRAWL

3 rounds
5 Burpees
10 70-pound kettlebell deadlift
15 Toes-to-Bar

25. HEART OF GOLD

21-15-9
Pull ups
Squats
Sit ups

26. FAST AND LOOSE

10 EMOM
3 85-pound barbell deadlifts
3 85-pound power cleans
3 85-pound front squats
3 box jumps to a 20” box

27. WICKED GAME

10 min AMRAP
10 burpees
10 25-pound dumbbell squats
10 25-pound dumbbell push presses

28. RING THE BELL

4 rounds:
6 box step-ups with a kettlebell
10 push ups
14 Russian kettlebell swings
18 goblet squats 

29.  QUAD GOALS

2 min- bike
2 min – squats
2 min – bike
2 min- push ups
2 min- bike
2 min- sit ups 

30.  PUSH, SIT, & RUN

400 meter run
10 push ups
400 meter run
10 sit ups
400 meter run
10 push ups
400 meter run
10 sit ups

Becky Lynch Workout: Advanced WODS “From Hell”
WOD From Hell:

15 barbell cleans (155 pounds/100 pounds)

30 toes-to-bars

30 box jumps (24”/20”)

15 muscle-ups (females: 10 muscle-ups)

30 push presses (40-pound dumbbells/25-pound dumbbells)

30 double-unders

15 thrusters (135 pounds/95 pounds)

30 pull-ups

30 burpees

300 feet overhead walking lunges (45-pound plate/25-pound plate)

WOD From Hell 2:

Three Rounds of:

7 deadlifts (345 pounds)

7 ring muscle-ups

Three Rounds of:

21 toes-to-bars

21 wall balls

100-foot farmer’s carry (100-pound dumbbells)

28 burpee box jumps

100-foot farmer’s carry

3 muscle-ups

WOD From Hell 3: 

Pendleton 2 Event at 2012 CrossFit Games:

Swim: 700 meters

Bike: 8 kilometers

Run: 11 kilometers

WOD From Hell 4:

20 hang squat snatches

50 double-unders

30 kettlebell thrusters

50 double-unders

40 toes-to-bars

Burpee broad jumps (across convention center floor,

roughly 20 yards)

40 barbell step-ups

50 double-unders

30 alternating single-arm kettlebell snatches

50 double-unders

20 bar muscle-ups

WOD From Hell 5:

“Miagi”

For Time:

50 deadlifts (135/95 pounds)

50 double-kettlebell swings (55/35 pounds)

50 push-ups

50 clean-and-jerks (135/95 pounds)

50 pull-ups

50 kettlebell “taters”

50 box jumps (24”)

50 wall climbs

50 knees-to-elbows

50 double-unders

WOD From Hell 6: 

Finals of the 2010 CrossFit Games:

Three Rounds of:

30 push-ups

21 overhead squats (65/95 pounds)

Wall rope climb between each element

(seven-minute cap)

Three Rounds of:

30 toes-to-bars

21 ground-to-overhead (95/65 pounds)

(seven-minute cap)

Three Rounds of:

5 burpee wall jumps

20-foot rope climbs (3 men/2 women)

(12-minute cap)

WOD From Hell 7:

“Sage”

AMRAP in 20 Minutes:

20 thrusters (135/95 pounds)

20 pull-ups

20 burpees

WOD From Hell 8:

10 overhead squats

10 box jumps

10 fat-bar thrusters

10 power cleans

10 toes-to-bars

10 burpee muscle-ups

Repeat in reverse, beginning with toes-to-bars

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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