Your Workouts Reviewed: Wrestler Workout

Wrestler workout_rotatot

Everyone’s got a workout of their own—their “go-to” routine. But is your routine good enough? We asked our Men’s Fitness Facebook friends if they had a killer routine to share and subject to the scrutiny of our readers. The big catch? Our team of training experts also review it, critique it and tweak it if necessary.

Workout Submission

Jericho Urmenita: Men’s Fitness Facebook Friend

“I’m a wrestler currently in the offseason and I’ve gotten pretty heavy (relatively, I guess) from doing heavy set workouts and eating a lot. Right now i’m about 151 lb at 5’6″. I weighed as low as 133 during the season. My goal is to lean out to 145 for the summer. Here’s the workout I use. All you need is a 45 lb. plate.”

Complete in rapid succession with as little rest between sets as possible

-Military press. 15 reps
-Curl, 15 reps
-Drop plate and sprint 25 yd. there and back


-Round the world, 8 rotations each way
-Bent over row, 15 reps
-Drop plate and sprint 25 yd. there and back


-Lunges, 10 each leg
-Squat, 15 reps
-Jog 25 yds with plate over head
-20 push ups followed by 20 sit ups
-Jog back


Fnish with 1.5 mile light jog

Expert Assessment

Rob Sulaver C.S.C.S. is the owner and founder of and the trainer in our Transformassacre Part II. Follow Sulaver on Twitter @BandanaTraining and Bandana Training on Facebook

Pros: “Hell yes! This reminds me of the workouts I used to do in the off-season as a wrestler. I used to call this the Great Plate workout. So, thank you…for that little trip down memory lane.It’s a complex with a 45 lbs plate – awesome stuff. You need just one piece of equipment, you can do it pretty much anywhere, and it can be difficult as shit. Complexes do exactly what you claim ‘em to do – help maintain muscle mass, develop your energy system, and keep you lean.”

Cons: “I’m not a big fan of running with the plate overhead. It’s just risk-reward. I don’t find it to be very difficult & it puts your body in an awkward position. I’d nix it altogether or replace it with an overhead squat. 
I’d also include leg work earlier in this routine. For example, start with drop lunges (with the plate), then military press, bi curls + sprints. Repeat. For round two you could do squats, halos, and bent over rows + sprints. Then round 3 might be lateral lunges, high pulls, and standing French press + sprints. Get after those legs earlier and you’ll make the workout more difficult.”

Comments: “A few tweaks and you’ve got a lovely, tough, well balanced cardio strength workout. My brother and I used to do the Great Plate workout in our sauna – see who could stay in there longer. Stupid? Absolutely. But made us tough like bulldogs. Enjoy. And best of luck to ya next season.”

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