The Pretty Deadly AMRAP Circuit
WWE Superstars’ Fitness Regimen Revealed
WWE wrestlers are known as “Superstars” for a number of valid reasons. Not only do they bounce back like superheroes, weathering the rigors of the ring in one town only to come back stronger in the next, but they also juggle an insane out-of-ring schedule all while trying to bag a golden belt. I recently found myself being put through the type of workout that is befitting of a pro wrestler, and it soon became clear that AMRAP style circuits come about as close as you can get to training like a WWE Superstar without being on the wrong end of a punishing piledriver.
Having spent quite a bit of time in the wrestling ring myself, I came to this workout with a ton of respect for how physically fit a WWE grappler really needs to be. There’s no question that performing as a pro wrestler requires explosive speed, strength, and stamina. So, whether you want to follow in the footsteps of The Rock or John Cena, or just want to test your own mettle, here’s how to try it for yourself:
The ‘Pretty Deadly’ AMRAP Circuit Workout
Warmup
To start the blood flowing and the muscles moving ahead our 7.30am workout, we began with a warmup of banded lateral steps to get us ready for action.
The Workout
To attempt this circuit, you will perform as many reps as you can (AMRAP) for sets of 30 seconds and then take a 15 second rest. You will perform three sets with each exercise before moving on to the next. Here are the exercises:
Inclined Seated Dumbbell Curl
This movement is designed to build your bicep strength, much like WWE SmackDown’s Pretty Deadly tag-team partners, Elton Prince and Kit Wilson, do dozens of times per match.
Overhead Press
This exercise will increase your upper-body strength and is a classic move in the world of professional wrestling.
Medicine Ball Slam
This movement is designed to improve your power and explosiveness, much like slamming an opponent into the mat.
Barbell Rows
This exercise will target your back muscles and help you develop the strength needed to take on opponents.
Lunges
This movement will improve your flexibility and explosive power, making it an essential move for any pro wrestler.
Dumbbell Lateral Raise
This exercise will target your shoulder muscles and help you develop the mobility needed to execute moves like a pro wrestler.
Bodyweight Squats
This movement will improve your overall lower-body strength and endurance.
Sprints
This exercise will improve your cardiovascular conditioning and help you develop the stamina needed to keep up with the demands of professional wrestling.
The ‘Pretty Deadly’ AMRAP Circuit Workout Breakdown
To execute the inclined seated dumbbell curl, you’ll be letting your arms drop almost all the way to the ground before lifting the weight back up. This is a movement that WWE SmackDown’s Pretty Deadly tag-team partners; Elton Prince and Kit Wilson find themselves doing dozens of times per match, as they reach down for their bulky opponents before attempting to lift them up.
In the gym, and in the ring, what goes up must come down. We practiced the principle of slamming our opponents into the mat by driving a medicine ball down with authority. “Yes boy!” shouted Pretty Deadly to motivate me. “Yes boy!” I shouted back as I attempted to slam my rival… I mean medicine ball through the matted floor of Club Eight.
This workout is worthy of a WWE champion, so make sure you hydrate! Pretty Deadly may have tested my endurance by making me use my lungs for laughing on several occasions, but they do say that fitness should be fun! Hats off to you guys, there’s no questioning that WWE Superstars are deadly serious athletes.
Conclusion
This AMRAP circuit workout is designed to push you to your limits and challenge your physical abilities. By following this workout, you can expect to improve your strength, endurance, and power, making it a great way to get in shape and train like a WWE Superstar.
FAQs
Q: What is AMRAP?
A: AMRAP stands for “as many reps as possible.” It is a type of workout where you perform as many repetitions as you can in a set amount of time, usually 30 seconds.
Q: What is the purpose of this workout?
A: The purpose of this workout is to test your physical abilities and push you to your limits. It is designed to challenge your strength, endurance, and power, making it a great way to get in shape and train like a WWE Superstar.
Q: Can I modify the workout to suit my fitness level?
A: Yes, you can modify the workout to suit your fitness level. For example, you can start with lighter weights and gradually increase the weight as you get stronger. You can also adjust the number of reps and sets to suit your needs.