This 35-minute Wrestling session is built for focused, repeatable solo work. Difficulty: Intermediate. Equipment: Wrestling Dummy. Move deliberately — quality reps beat rushed volume every time. Built for the mat.
Session Structure
Step 1: Dummy Carries
- – Shoulder the dummy
- – Walk 20m and back
- – Switch shoulders
Step 2: Throw Circuit
- – Hip toss reps
- – Reset and repeat
Step 3: Mat Return Drills
- – Lift and return to mat
- – Explosive hips
Step 4: Finisher
- – AMRAP 5 minutes
- – Log total reps