This 40-minute Wrestling session is built for focused, repeatable solo work. Difficulty: Intermediate. Equipment: Wrestling Dummy, Mats. Move deliberately — quality reps beat rushed volume every time. Built for the mat.
Session Structure
Step 1: Warm-Up Block
- – Mobility
- – Movement prep
Step 2: Technique Block
- – Takedowns
- – Mat returns
- – Pins
Step 3: Conditioning Block
- – Carries
- – Throw circuit
Step 4: Weekly Plan
- – 3-day split
- – Progression guidance