The flamboyant tag team known as Pretty Deadly, comprised of Elton Prince and Kit Wilson, are not just masters of the wrestling ring, but also proponents of a rigorous workout regime. Their unique approach to fitness, blending strength, agility, and a touch of theatrics, is captured in their signature AMRAP (As Many Reps As Possible) circuit workout. This workout, designed to mirror the demands of professional wrestling, tests both endurance and power, and it’s now available for anyone willing to brave the challenge.
Inside the ‘Pretty Deadly’ Workout
The Pretty Deadly AMRAP circuit is a high-intensity routine focused on building functional strength and stamina. It mirrors the dynamic nature of their in-ring performances and is designed to push the body to its limits. It is not just about lifting heavy weights but emphasizes movement, flexibility, and explosive power. The workout consists of several exercises, each performed for 30 seconds, followed by a 15-second rest. This pattern is repeated for three sets before moving to the next exercise.
The Exercises
Here’s a breakdown of the exercises that make up the Pretty Deadly AMRAP circuit:
- Inclined Seated Dumbbell Curl: This exercise focuses on building bicep strength, crucial for lifting opponents. The key is to ensure a full range of motion, going low before raising the dumbbell back up to maximize tension.
- Overhead Barbell Press: A staple for building upper-body strength, the overhead press is about demonstrating dominance, similar to how wrestlers lift their opponents. Use a challenging weight while maintaining proper form.
- Medicine Ball Slams: Mimicking the impact of slamming an opponent into the mat, this exercise develops explosive power. Drive the medicine ball down with force and authority.
- Barbell Rows: These are essential for back strength and ensuring you never back down from a challenge. They target the back muscles, crucial for maintaining posture and power.
- Medicine Ball Lunges: This exercise enhances the power and stability for the lower body. Lunges are crucial for preventing injuries and staying agile in the ring. Adding a medicine ball increases the explosive potential.
- Side Lunges: This movement improves flexibility and adds to the explosive power potential when combined with the medicine ball. The side lunges build lower body strength and help with agility.
- Dumbbell Lateral Raise: Designed to improve shoulder mobility and build the coveted “boulder shoulders” often seen in pro wrestlers. This exercise is essential for shoulder health and performance.
- Bodyweight Squats: This fundamental exercise works the entire lower body, building strength and endurance. Proper form is key for maximum impact.
AMRAP Training Methodology
The AMRAP (As Many Reps As Possible) format means that for each of the exercises listed above, the individual performs as many repetitions as they can in the 30 second period. This type of workout is about pushing your physical limits, and each set is followed by a brief 15 second break. This structure increases the intensity and ensures that you are getting an effective workout.
Why This Workout Works
The Pretty Deadly AMRAP circuit is not just a random collection of exercises. It’s a thoughtfully designed routine that addresses the specific needs of a professional wrestler. It builds strength for lifting and grappling, power for slams and takedowns, and endurance for long matches. Furthermore, this routine is designed to promote mobility and flexibility which is needed to avoid injury in the ring.
Functional Fitness
Unlike traditional bodybuilding routines, this workout focuses on functional fitness, training the body to perform real-world movements. This is vital for wrestlers who need to execute complex maneuvers while maintaining balance and power. The exercises aren’t isolated; instead, they mimic the dynamic movements of wrestling, making the training directly applicable to the ring.
Endurance and Power
The circuit combines strength and cardiovascular training, crucial for maintaining peak performance throughout a match. The AMRAP format pushes the body to its limits, improving both muscular endurance and the cardiovascular system. This means that a wrestler, or anyone doing the workout, can perform at a high level for longer periods.
Mental Toughness
The Pretty Deadly workout also tests mental fortitude. Pushing through fatigue and maintaining focus during each set develops mental toughness, which is as important as physical strength in the wrestling world. This mental resilience can translate to other aspects of life as well.
Beyond the Physical: The “Pretty Deadly” Style
Beyond the physical workout, Pretty Deadly brings their unique style and showmanship. Even in the gym, they’re known to add theatrics to their routines, whether it’s commandeering cameras or engaging in playful banter. This reflects the performance aspect of wrestling, where connecting with the audience is just as important as the physical act. They view their training as a performance and this allows for a more engaging and motivating workout environment.
A Unique Workout Experience
Training with Pretty Deadly is not just about the physical strain but is also an experience filled with humor and playful competition. They constantly strive to inject a bit of their in-ring persona into their workout routines. This approach makes the workout more engaging and entertaining, keeping participants motivated.
Who Can Do This Workout?
While designed with wrestlers in mind, the Pretty Deadly AMRAP circuit can be adapted for anyone looking to improve their overall fitness. It’s a versatile routine that can be scaled to different fitness levels.
Adjusting the Intensity
Beginners can start with lighter weights and fewer reps, focusing on proper form before increasing intensity. More advanced individuals can add weight, increase the duration of each exercise, or reduce the rest time to make the routine more challenging. The workout also allows you to adjust the intensity according to your own limits.
Benefits for All
This circuit benefits everyone by improving strength, cardiovascular health, and overall functional fitness. It’s a great way to break out of a boring routine and try something new and challenging. The dynamic nature of the exercises keeps you engaged and excited to work out.
A Glimpse into the World of WWE
The Pretty Deadly AMRAP circuit provides insight into the training regimen of WWE Superstars. It offers a chance to experience the intensity and dedication required to perform at such a high level. It’s a workout that tests physical ability and mental fortitude, while adding a dash of entertainment. This workout embodies the spirit of WWE wrestling.
More Than Just a Workout
By attempting the “Pretty Deadly” workout, individuals are getting a sense of what it takes to be a WWE superstar. The demands of the workout are similar to what the wrestlers experience in the ring. The workout is not just a physical challenge, but also a testament to the hard work that goes into the sport.
Conclusion
The Pretty Deadly AMRAP circuit workout is a challenging yet rewarding experience. It combines a unique blend of strength, power, and endurance training, while also capturing the dynamic spirit of WWE. So, are you ready to embrace the challenge and see if you can complete the Pretty Deadly AMRAP Circuit? With dedication and the right mindset, you might just find yourself performing like a WWE Superstar.
