Last updated on October 15th, 2021 at 02:10 pm

After seeing Roman Reigns, the people have spoken.

And they want Seth Rollins.

We’ve actually been on a bit of a WWE spree the last few weeks.  After only featuring guys like The Rock, Bautista and John Cena for quite some time, we had a request for Trish Stratus that sent us down a spree leading to Sasha Banks, Paige, Roman, and now here!

The perfect part of featuring Seth Rollins this week is that in Roman Reigns’ article he actually mentioned hopping into workouts with Rollins, and Rollins being his training partner.

Which means we have some prelim information to go into this one!

Oh, and we’ll also be seeing Rollins significant other this week: Becky Lynch.

Seth Rollins Stats:

Height: 6’1

Weight: (approximate) 217 lbs.

Age: 33 years old

Seth Rollins just makes it to our average height among male celebs we’ve seen.

Although he has at least 30-40 lbs. tacked on top of the usual weight we see at the range.

The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Seth Rollins Diet and Nutrition

Seth Rollins is about to tell us whether or not he feels that abs are made in the kitchen.

I’m going to spoil it for you: they are.

But here’s what he has to say in an interview with GQ:

GQ: You were recently announced as the cover star to this year’s WWE 2K18 video game, and the Internet has had a lot of fun talking about how realistic your character in the game looks, specifically the care for detail when it came to your abs. So let me ask you: are abs made in the kitchen or in the gym?

Seth Rollins: I think it’s a bit of both, you know? Obviously, you can be skinny and have some abdominal definition, but for them to really pop, if you will, you’re going to have to put in some time. You’re going to have to do some core exercises and lift some weights, some resistance. Otherwise you’re not going to build any muscle in that area, which is what’s going to help you be able to show them off a little bit more.

And, for those of you who like to read a lot of in-depth question and answer, you’re in for a treat.

Because this GQ article tells us A LOT about Seth Rollins nutrition, and more.

Here’s how they continue with a couple more questions:

It’s no secret at this point that the WWE maintains one of the crazier schedules in sports and entertainment. You guys are going pretty much non-stop, all day long doing media, working out, driving to shows, putting on said shows. So what does an average day look like for you when it comes to eating?

It sort of depends on if I’m home or away, but when I’m on the road, generally I like to find a good, local breakfast restaurant. That’s my first go-to in the morning. It’s one of the ways I can feel like I’m doing something with my time other than just working. Generally I have some sort of balanced meal. Three to five eggs for me is good. Whole eggs. I’m not an egg whites guy. I can’t deal with egg whites. I need the flavor of the yolk, and I like the fat of it, as well. So I’ll have that and some sort of potato. If I’m not feeling potatoes and I’m feeling extra spicy, I’ll throw in a pancake or something like that. But the key is just one, for a little bit of carbs to help balance out the diet. If you order three or more pancakes and throw them in my face, I’m going to eat them all. And then I’ll have a coffee, too. Usually from there I’ll go to the gym.

Do you do anything special for a pre-workout, or is your breakfast essentially your pre-workout?

If I’ve had coffee in the morning, I won’t mess with a pre-workout [supplement] because I don’t want to overload on caffeine. I like the caffeine that I do take to be effective and useful, so instead of a pre-workout I’ll just kind of ride the morning caffeine wave into the gym. During the workout it’s mostly just water that I’m drinking. If I’m not feeling hydrated, sometimes I’ll take a little electrolyte supplement that I can just put in my water to help me absorb and hydrate a little better.

Like one of those tablets that just dissolves right into your water?

Yeah, like a Nuun tablet. Those are really effective as far as helping me absorb a good ratio of potassium and sodium and magnesium. Electrolytes without the added sugar of a sports drink.

We can take a couple things from this right off the bat, before diving into the loads of content we still have to come from the interview.

1. Rollins doesn’t do egg white.  3-5 whole eggs is what’s going on his plate!
2. He’ll usually have potatoes but sometimes he’ll switch it up for a pancake (although, if you put 3 or more in his face he’s going to eat them)
3. No pre-workout supplements or overload on caffeine (if he’s had his coffee), and sometimes an electrolyte pill for during the workout

Get yourself ready, though…because there’s a lot more where that comes from.

Here’s how he continues his day:

What about post-workout? What is your go-to after you’ve finished working out?

Afterwards I’ll have a shake, which is usually a pretty heavy shake as far as carbohydrates and protein are concerned. Then I’ll go find some more food. Lately I’ve been—for the first time in my career, actually—traveling with food on the road. One of the things that I wanted to do with my diet in the last few months was create some more consistency. Sometimes when you’re on the road—you mentioned our schedule. Between media, workouts, driving, the shows themselves, there’s a lot of room for, I guess, diversity in terms of what we’re eating and when we’re eating depending on what town, or even what country, we’re in. There are all sorts of stuff as far as how we get our food. So for me, I started traveling with meals in the last month or so, really trying to create some consistency in my diet. It’s been a little bit of a hassle, but it’s also been useful and effective. I feel, particularly in my macro counts, just a consistency and a good balance. Plus this way I always have food on me, as opposed to having to go out and try to find stuff. I’ve been packing a lot of frozen meals into a very large Yeti cooler over the course of my travels recently.

What type of frozen meals are you typically bringing along with you? Do they follow any sort of dietary restrictions?

I like fats. I think fat is important. I think there is a reason we have it. Obviously it’s part of our dietary makeup, so I don’t avoid it. I think a lot of people fall into the diet trap of starving themselves or eating things that don’t taste good for the sake of getting in better shape or having a better physique. I think there has to balance there. I don’t avoid carbs. I don’t avoid protein. I think it’s just, again, about balance and finding what works for you and your body. For me, having a higher protein, higher carbohydrate, and middle-of-the-road fat count usually gets the job done as far as my energy needs and for my physique.

For your main meals, what type of fats—I’m guessing we would classify them as “healthy” fats—do you prefer?

I’m a big avocado brother. I love the avocado. So if I can get some avocado in a meal, that’s a big win. Otherwise I try to find a good, solid, fattier piece of meat. It doesn’t have to be crazy. I don’t need to go find olive oils or coconut oils—which are fine—or something like that to get the fat. I find that if you, for example, use a chicken thigh as opposed to a chicken breast, you’re going to be able to get a more flavorful chicken. You’re still getting your protein in and, at the same time, you’re going to be able to get a little bit more fat in there, which is going to help fill you up and give you a little more energy throughout the day.

I mean it doesn’t get much more in depth than this interview.

It seems Rollins like to switch it up, which is pretty easy for him considering his size and the fact that he wants to hold onto the mass while also having such a high activity level (he needs to eat a ton of food).

Which enables him to eat pancakes if they’re put in front of his face!

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, & Eat Fat, Lose Fat) 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, Tom Hopper, 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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Seth Rollins Workout Routine Research

We knew it was coming because of our Roman Reigns article.

And by that I mean: Seth Rollins is really into CrossFit.

We actually have seen that trend among a handful of wrestlers we’ve seen on the site now.

We saw a hint of it with the movements John Cena opts for, and then we continued to see it with mentions from Sasha Banks and Roman.

Sasha actually said that a good handful of wrestlers are into it, and there is often times when a bunch of them will his some WODs together.

Here’s what Rollins has to say about it with GQ:

You and I have spoken about this in the past, but you’re huge into CrossFit. Because you’re putting yourself through pretty demanding, high-intensity workouts on top of everything else you do, I’m sure you’re putting an even bigger emphasis on making sure you’re getting calories in.

Yeah, I feel like it’s a never-ending process of tearing yourself down and building yourself back up. I sort of see fitness in that sort of way, making little strides along the way. I think people are impatient with their fitness and their bodies. They’ve got to understand that it takes years and years to get yourself to where you want to be. It’s not an overnight thing. There’s no quick fix. It’s just a matter of being disciplined and working hard. For me, since I found CrossFit seven years ago, my metabolic output has been a lot more than when I was not doing CrossFit. I’m burning more calories, so I need to eat a little bit more. Which is good for me. It lets me play around with my diet a little. That way I can enjoy my food as opposed to hating what I eat all the time.

And if your curious about the “You and I have spoken about this in the past” portion of that, Rollins has been in a join interview with GQ in the past where he and Cesaro say this about CrossFit:

Cesaro: I’m pretty lucky because I travel with Seth. The CrossFit community has been really, really good to us. They just open their gyms to us and we can go and workout there.

Seth Rollins: Sometimes if you go to the same gyms, the fans catch on to that and they start hanging out at the gyms. It becomes a little bit of a circus. Over the course of three years or so, I’ve been able to create a nice little Rolodex of CrossFit gyms. I’ve ingratiated myself to the community, and that allows for a much more accessible training session as far as privacy is concerned.

So for this one it looks like we’re hitting some CrossFit, wouldn’t you say?

Don’t answer that. 

The answer is yes.  So if you’re not down with the CrossFit layout, you may want to jump over to one of the other WWE Superstars we’ve seen!

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Seth Rollins Workout Routine

Training Volume:

5+ days per week

Explanation:

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.

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Seth Rollins 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

Seth Rollins 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

Seth Rollins 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

Seth Rollins 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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