Wrestler's WOD
Daily Wrestling Workouts
In The Gym
On The Mat
About
Wrestler's WOD is a simple daily workout companion built specifically for off-season and minimalist wrestling workouts. Workouts are currently chosen at random for each day."In The Gym" are functional fitness styled workouts geared to train athletes for the 10 physical skills of fitness."On The Mat" are wrestling focused workouts incorporating shadow wrestling or resistance band (ex: Dopamineo) wrestling.
FAQs
- What equipment do I need?
For "In The Gym" you need a jump rope, pull-up bar and a pair of dumbbells.
For "On The Mat" you need resistance bands and/or a place to shadow wrestle.- What can I substitute for running?
Stationary bike, rower, etc. 400m run is equal to 1200m bike and 500m row.- What can I substitute for pull-ups?
Dumbbell bent rows & inverted row- What can I substitute for jump rope?
Mimic jump roping in place (penguin hops)- What do these acronyms mean?
RFT = Rounds For Time
AMRAP = As Many Reps/Rounds As Possible
EMOM = Every Minute On The Minute- I am not familiar with the movements listed
Please check out the Movements section for videos
Movements
Dumbbell (DB) Movements
- DB Squats
- DB Thrusters
- DB Cleans
- DB Deadlifts
- DB Press (strict)
- DB Clean & Jerk
- DB Push Press
- DB Snatch
- DB LungeBodyweight Movements
- Air Squats
- Pushups
- Pull-ups (strict)
- Pull-ups (kipping)
- Pull-ups (butterfly)
- Toes to Bar
- Situps
- V-ups
- Burpees
- Burpee over DBWrestling Movements
- Stance & Motion
- Double Leg Shot
- Single Leg Shot
- High Crotch Shot
- Sweep Single Leg Shot
- Sprawl
- Standup
- Standup with wall
- Hip Heist with wall
- Sitout & Roll
- Switch