The workout we have come up with today to post is the Seth Rollins Workout! This one is inspired by the physique that Seth Rollins has built and maintained during his 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.
Seth Rollins Stats:
Height: 6’1
Weight: (approximate) 217 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.
Seth Rollins Workout:
Training Volume:
5+ days per week
Explanation:
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.
Seth Rollins Workout: Sample Workout Routine Schedule
Monday: Bench Press and Beginner WOD
Tuesday: Advanced WOD
Wednesday: Deadlift and Beginner WOD
Thursday: Off Day
Friday: Clean and Press and Beginner WOD
Saturday: Advanced WOD
Sunday: Back Squat and Beginner WOD
Monday: Off Day
Seth Rollins 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
Seth Rollins 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
Seth Rollins 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.