Last updated on October 15th, 2021 at 06:24 pm

It seems Becky Lynch’s workout and diet is a perfect pair with Seth Rollins.

Especially to fit into this WWE marathon we’re on at the moment.

We had a request for some female WWE Stars that led to a whole slew of superstars.

Originally we started by seeing Trish Stratus but that led us to Sasha Banks, Paige, and then even Roman Reigns last week.

Prior to this little marathon we had only seen guys like The Rock, John Cena, Dave Bautista and some other random WWE stars show up here and there.

Becky Lynch Stats:

Height: 5’6

Weight: (approximate) 135 lbs.

Age: 32 years old

Becky Lynch is actually right there at the average height we’ve seen among female celebs at SHJ.

Which isn’t that surprising considering our other WWE females seemed to be around the same range as well.

Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.

But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.

And, let’s not forget the shorter ladies of SHJ like Ariana Grande, Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.

But, either way, don’t worry.

I write these routines for anyone and everyone.

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Becky Lynch Diet and Nutrition

Becky Lynch eats an organic diet.

Or at least that’s what she puts Steve Austin through in his show “Straight Up Steve Austin”!

She tells Austin that she tries her best to stay organic, which can be difficult on the road, but for the most part it’s an adventure and she does her best to stay with it.

In an interview with News-Press Becky also gives a ton of other interesting information about her diet and nutrition:

Favorite cuisine to eat: Toast. I love me some toast.

Favorite dish from your childhood: Pizza

Things you can’t get through the day without: Coffee, music, exercise, oatmeal and bananas

Favorite quick meal: Usually I go to oatmeal and egg whites.

Guilty food pleasure: Chocolate

Food aversion you can’t get over: I have never eaten fish in my life nor do I ever intend to.

Favorite pre-bout meal: I find it hard to eat too close to a match, but I will sometimes grab some rice cakes.

Do you cook, and if so, what was your biggest cooking disaster? I love to cook! Recently I tried making banoffee pie for Thanksgiving and I was whipping the cream in a blender and I forgot to put the top on. There was whipped cream all over my kitchen.

What would be your last meal? It would definitely be a buffet with sweet potato fries, burgers, salad, lots of roasted veggies, plus lots of cake and chocolate and, to top it off, tea and toast.

I’m really hungry while writing this article, actually (about 20 hours or so into my 18 hour fast for the day…), so oatmeal, egg whites, chocolate and even rice cakes sound great!

Judging by this interview, though, Becky Lynch seems to have her “go-to” meals when it comes to her daily diet and regime.

Becky Lynch also continues by saying:

What are your plans for dinner tonight? To sit in WWE catering and make a beautiful, colorful salad. Green salad, grilled veggies, some berries and top it off with feta cheese, chickpeas and almond slivers.

Salad, anyone?

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Becky Lynch Workout Routine Research

Becky Lynch posts a lot of her training to her Instagram, so we have some videos to base her training on.

She’s also dating Seth Rollins and has been featured with him in Muscle and Fitness.

Which is another reason Rollins’ routine is perfect to pair with Lynch this week.

If we base the programming on Rollins’ training we’ll have a pretty hefty CrossFit workout.

Here’s what Rollins tells M&F:

“Becky and I have opposite strengths when it comes to workouts,” Rollins says. “I’m more skill-oriented, so when it comes to gymnastics-like movements or weightlifting, like doing a snatch, I have an advantage. But her engine is on another level. If she has movements that are just go, go, go, she’s going to outrun me every single time. I’m always trying to play catch-up to her when it comes to those workouts.”

And the interview continues with Lynch and Rollins by going into some detail with one of their trainers:

“I try to keep it as fresh as possible because I’m going on my fifth year training with Seth and my third year with Becky,” says Gallegos. “It’s not just the same mundane thing over and over. I try to keep their barbell lifts and their weight training in the same vein as CrossFit in the sense that it changes every week.” WWE athletes are notorious for being on the road frequently, so Gallegos makes sure that he gives them the tools to stay on their program.

“Sometimes I’ll get a phone call from Becky that’s like, ‘Hey, I can’t make it into a gym today. Can you give me a workout to do in the hotel?’ And so I’ve got to, on the fly, fix either her workout to be done in a hotel gym or write her a completely new one.”

But they’re not just paired together in the interview for no reason.  These two train together whenever they can.

Here’s some more from the article:

“They’re both very competitive, and so now their programming has kind of been morphed into one. Seth lifts more weight than Becky, but they still do the same kind of workout, though there are some skills that Becky’s still working on that Seth has already mastered.”

This actually works out nicely because with CrossFit a lot of the movements are already pre-programmed to adhere to different weights for men and women.

Which allows Rollins and Lynch to compete and Lynch to sprint ahead!

Of course when it comes to their typical weight-lifting (which we still added in to Rollins’ training), Seth will be lifting more.

BUT, we have also seen Lynch post about her extremely impressive heavy deadlifting.

It’s reported she can lift over 300 lbs!

So don’t think your weight-lifting being mixed into the CrossFit is going to be any different because Lynch is a woman.  It’s still time to lift heavy before the WODs!

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Becky Lynch Workout Routine

Training Volume:

5+ days per week

Explanation:

We’re going to be working right off Seth Rollins workout.  These two are a pair and these two train together and against each other (friendly competition).

Lucky for us many of the CrossFit workouts will adhere to giving you multiple weights (if you dig a little deeper), where you’ll find things listed like “95/65” which means 95 lbs for the men and 65 lbs for the women.  So they have built in gender programming!

You have some options here.  I’m going to give you THIRTY different beginner WODs to choose from, and then a handful of more advanced WODs that we’ve been utilizing for the other WWE Stars workouts as well.  Between those, and the addition of The Murph Challenge, you’ll build out your plan and work your way up.  I’ll give you a sample program/schedule to start you out as well.

Want To Upgrade This Workout?

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Becky Lynch Workout: Sample Workout Routine Schedule

Monday: Bench Press and Beginner WOD

Tuesday: Advanced WOD

Wednesday: Deadlift and Beginner WOD

Thursday: Off Day

Friday: Clean and Press and Beginner WOD

Saturday: Advanced WOD

Sunday: Back Squat and Beginner WOD

Monday: Off Day

Becky Lynch Workout: Murph Challenge

**Add this challenge in once per month.**

Complete w/ a 20 lb. Weighted Vest

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Becky Lynch Workout: Beginner WODS

**Beginner WODs are coming courtesy of WODify**

1. 10 TO 1 COUNTDOWN WOD

Do 10 each of kettlebell swings at a moderate weight, followed by 10 dumbbell thrusters (hold a light dumbbell in front of your chest with both hands; squat with dumbbell in place, then stand straight while raising the dumbbell overhead.) Then do 9 of each, then 8, and so on, down to 1 of each.

2. SIMPLE BURPEE WORKOUT

Do as many burpees as you can in eight minutes.

3. BODY WEIGHT WOD

Perform 3 rounds of 10 of the following with as much intensity as you can:

• air squats
• Sit-ups
• Push-ups
• ring rows
• burpees

4. SQUATS, PULL-UPS, PRESSES AND A RUN

Do 3 rounds of the following as rapidly as possible: 12 front squats with a barbell, 10 pull-ups and 8 push presses. Finish up with a quarter-mile run.

5. THE RUNNING SANDWICH

Do a quarter-mile run followed by 40 air squats, 30 sit-ups, 20 burpees and 10 pull-ups. Finish with another quarter-mile run.

6. JUMPS AND LUNGES

Do 5 fast rounds of the following: 15 lunges each leg with a moderate-weight barbell, 60 jumps with a jump rope.

7. PUSH, PULL, RUN

Do 5 rounds of the following: 10 push-ups and 10 pull-ups. Finish with a half-mile run.

8. BURPEE BOX JUMPS

Set your timer for 8 minutes, then do as many rounds as you can of: 8 burpee box jumps (perform a standard burpee, then jump up on a box; jump down) and 16 kettlebell swings.

9. 21,15 AND 9

Do 21 each of deadlifts and burpees, followed by 15 of each, then 9 of each.

10. SQUAT ROUTINE

Start to squat with a barbell, but hold the down position for two minutes (or as long as you can). Next, do 3 rounds of 10 burpees, 15 sit-ups and 20 air squats.

11. TABATA PUSH-UPS AND LUNGES

“Tabata” means to perform a move for 20 seconds, rest for 10 seconds, and repeat.) Set a clock for 8 minutes and do Tabata alternating push-ups and lunges.

12. 10 FOR 10

Set a timer for 10 minutes and do as many rounds as possible of the following: 10 kettlebell swings, 10 box jumps (jump up onto a 12 to 20 inch tall box or step), 10 ring dips.

13. DUMBBELLS AND JUMP ROPES

Do each for 3 minutes straight, resting 1 minute between: jumping rope, weighted sit-ups, weighted lunges and dumbbell thrusters.

14. ROPE, SUMOS AND WALL BALLS

Do 75 to 100 turns of the jump rope, then countdown with sets of 10, 9, 8, etc. down to 1 of the following:

• Wall balls – do squats with a medicine ball about arm’s length from a wall. Bounce the ball off the wall at around 10 feet above you after the squat, then catch the ball
• Sumo deadlift high pulls – With feet wider than shoulder-width, squat, push hips back, and grab a fairly heavy barbell using a narrow grip; stand and pull bar up to collarbone, elbows above bar. Return bar to ground

Finish up with 75 to 100 more jump rope turns.

15. PUSH UPS AND BURPEES IN 5S

Do 5 sets of the following: 5 push-ups, followed by 5 burpees, then run in place for one minute.

16. UP THE LADDER

For time:
10 squats
20 sit ups
20 squats
20 push ups
30 squats
20 sit ups
40 squats
20 push ups
50 squats‍

17. DEFYING GRAVITY  

15 minute EMOM (Complete all reps, every minute on the minute, for 15 minutes.)
5 burpees
10 jumping lunges
5 squats‍

18. FEEL THE BURN

18 min AMRAP (Complete as many reps as possible in 18 minutes)
9 Russian twists
9 Lunges on plate (L+R=1)
9 squats with plate
9 sit ups with plate
9 mountain climbers (L+R=1)
9 pull ups‍

19. BLACK AND BLUE

30 min AMRAP
5 burpees
10 25-pound dumbbell shoulder presses (each arm)
15 box jumps
20 DB 25# front squats
25 sit ups
300 meter run‍

20. ALL BOXED IN

5 rounds:
10 35-pound kettlebell goblet squats
10 box jumps
20 35-pound Russian kettlebell swings
20 box jumps‍

21. THE BURPEE ROW

500 meter row
10 burpees
400 meter row
15 burpees
300 meter row
20 burpees
200 meter row
25 burpees‍

22. TAKE YOUR MEDICINE

3 rounds:
20 14-pound medicine ball cleans
200 meter row
20 14-pound wall balls
200 meter row‍

23. ROAD TRIP

4 rounds:
15 cal bike
15 anchored leg raises‍

24. BAR CRAWL

3 rounds
5 Burpees
10 70-pound kettlebell deadlift
15 Toes-to-Bar‍

25. HEART OF GOLD

21-15-9
Pull ups
Squats
Sit ups‍

26. FAST AND LOOSE

10 EMOM
3 85-pound barbell deadlifts
3 85-pound power cleans
3 85-pound front squats
3 box jumps to a 20” box‍

27. WICKED GAME

10 min AMRAP
10 burpees
10 25-pound dumbbell squats
10 25-pound dumbbell push presses‍

28. RING THE BELL

4 rounds:
6 box step-ups with a kettlebell
10 push ups
14 Russian kettlebell swings
18 goblet squats ‍

29.  QUAD GOALS

2 min- bike
2 min – squats
2 min – bike
2 min- push ups
2 min- bike
2 min- sit ups ‍

30.  PUSH, SIT, & RUN

400 meter run
10 push ups
400 meter run
10 sit ups
400 meter run
10 push ups
400 meter run
10 sit ups

Becky Lynch Workout: Advanced WODS “From Hell”

WOD From Hell:

15 barbell cleans (155 pounds/100 pounds)

30 toes-to-bars

30 box jumps (24”/20”)

15 muscle-ups (females: 10 muscle-ups)

30 push presses (40-pound dumbbells/25-pound dumbbells)

30 double-unders

15 thrusters (135 pounds/95 pounds)

30 pull-ups

30 burpees

300 feet overhead walking lunges (45-pound plate/25-pound plate)

WOD From Hell 2:

Three Rounds of:

7 deadlifts (345 pounds)

7 ring muscle-ups

Three Rounds of:

21 toes-to-bars

21 wall balls

100-foot farmer’s carry (100-pound dumbbells)

28 burpee box jumps

100-foot farmer’s carry

3 muscle-ups

WOD From Hell 3: 

Pendleton 2 Event at 2012 CrossFit Games:

Swim: 700 meters

Bike: 8 kilometers

Run: 11 kilometers

WOD From Hell 4:

20 hang squat snatches

50 double-unders

30 kettlebell thrusters

50 double-unders

40 toes-to-bars

Burpee broad jumps (across convention center floor,

roughly 20 yards)

40 barbell step-ups

50 double-unders

30 alternating single-arm kettlebell snatches

50 double-unders

20 bar muscle-ups

WOD From Hell 5:

“Miagi”

For Time:

50 deadlifts (135/95 pounds)

50 double-kettlebell swings (55/35 pounds)

50 push-ups

50 clean-and-jerks (135/95 pounds)

50 pull-ups

50 kettlebell “taters”

50 box jumps (24”)

50 wall climbs

50 knees-to-elbows

50 double-unders

WOD From Hell 6: 

Finals of the 2010 CrossFit Games:

Three Rounds of:

30 push-ups

21 overhead squats (65/95 pounds)

Wall rope climb between each element

(seven-minute cap)

Three Rounds of:

30 toes-to-bars

21 ground-to-overhead (95/65 pounds)

(seven-minute cap)

Three Rounds of:

5 burpee wall jumps

20-foot rope climbs (3 men/2 women)

(12-minute cap)

WOD From Hell 7:

“Sage”

AMRAP in 20 Minutes:

20 thrusters (135/95 pounds)

20 pull-ups

20 burpees

WOD From Hell 8:

10 overhead squats

10 box jumps

10 fat-bar thrusters

10 power cleans

10 toes-to-bars

10 burpee muscle-ups

Repeat in reverse, beginning with toes-to-bars

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