WOD: Wrestling-Inspired Core and Strength Workout

Equipment Needed:

• A sturdy chair or couch

• A backpack filled with books or other heavy items

• A towel or mat for comfort

Warm-Up (5-10 minutes)

1. Jumping Jacks - 2 minutes

2. Bodyweight Squats - 2 sets of 10-15 reps

3. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)

4. Hip Openers - 1 minute

Main Workout (for time)

Complete as many rounds as possible (AMRAP) in 20 minutes.

1. Backpack Thrusters (similar to lifts in wrestling)

   • 10 reps

   • Hold a backpack at chest level and perform a squat followed by an overhead press.

2. Chair/ Couch Step-Ups (whatever one doesn’t get you in trouble)

   • 10 reps (each leg)

   • Step up onto the chair/couch with one foot, driving the opposite knee up.

3. Towel Plank Holds (bored? Be the Board)

   • 30 seconds

   • Place a towel under your feet while in a plank position to engage core muscles. (smooth surface)

4. Backpack Russian Twists

   • 10 reps (each side)

   • Sit on the floor, lean back slightly, hold the backpack, and twist from side to side.

5. Lateral Bounds (power and agility)

   • 10 reps (5 each side)

   • Jump side to side, landing on one foot and stabilizing.

6. Burpees (for explosive power)

   • 5-10 reps

   • A full-body movement that combines a squat, plank, and jump.

Cool Down (5 minutes)

1. Child's Pose - 1 minute

2. Seated Forward Fold - 1 minute

3. Hip Flexor Stretch - 1 minute (30 seconds each side)

4. Neck Stretches - 1 minute

Notes:

• Rest as needed between rounds.

• Modify reps based on your fitness level.

• Stay hydrated!

Enjoy! Don’t be stingy! POP-lOCK & POST IT.