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    Wrestling-Specific Work Capacity Circuit 1

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    Tj Newsom
    This document provides a wrestling-specific circuit workout consisting of 4 exercises performed for 30 seconds each with 1 minute of rest between sets. The goal is to improve wrestling work capacity by completing as many repetitions as possible of exercises like squats, lunges, pushups and rows in a circuit format over 3 sets. Rest 1 minute between sets and have the equipment ready before starting each set.

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    Wrestling-Specific Work Capacity Circuit 1

    Uploaded by

    Tj Newsom
    132 views1 page
    This document provides a wrestling-specific circuit workout consisting of 4 exercises performed for 30 seconds each with 1 minute of rest between sets. The goal is to improve wrestling work capacity by completing as many repetitions as possible of exercises like squats, lunges, pushups and rows in a circuit format over 3 sets. Rest 1 minute between sets and have the equipment ready before starting each set.

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    This document provides a wrestling-specific circuit workout consisting of 4 exercises performed for 30 seconds each with 1 minute of rest between sets. The goal is to improve wrestling work capacity by completing as many repetitions as possible of exercises like squats, lunges, pushups and rows in a circuit format over 3 sets. Rest 1 minute between sets and have the equipment ready before starting each set.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    132 views1 page

    Wrestling-Specific Work Capacity Circuit 1

    Uploaded by

    Tj Newsom
    This document provides a wrestling-specific circuit workout consisting of 4 exercises performed for 30 seconds each with 1 minute of rest between sets. The goal is to improve wrestling work capacity by completing as many repetitions as possible of exercises like squats, lunges, pushups and rows in a circuit format over 3 sets. Rest 1 minute between sets and have the equipment ready before starting each set.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Wrestling-Specific Work Capacity Circuit 1

    Created By: Jonathon Janz, MS, CSCS, USAW


    The following circuit may be used for SET 3
    wrestlers seeking to improve their 1. Overhead Walking Lunge – 30 Seconds
    wrestling-specific work capacity, or 2. Alternating Med Ball Push Ups – 30
    simply as an extra workout during the Seconds
    training week.
    3. One Hand Deadlift – 30 Seconds
    Perform each exercise with vigor, one (Alternate Hands Every 5 Reps)
    after another, for the allotted time. 4. Supine Row – 30 Seconds
    Complete as many repetitions as
    FINISH
    possible within that time. Follow the
    rest intervals noted at the conclusion of
    each set.
    Helpful Note: Set up the equipment for
    each exercise set prior to starting.

    SET 1
    1. Zercher Squat – 30 Seconds
    2. Push Up Twist – 30 Seconds
    3. Deadlift On Box – 30 Seconds
    4. Pull Up – 30 Seconds
    REST 1:00 Minute

    SET 2
    1. Squat and Press – 30 Seconds
    2. 1 and Quarter Dips – 30 Seconds
    3. Zercher Good Morning – 30 Seconds
    4. Twisting Row – 30 Seconds
    REST 1:00 Minute

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