12 x 12

Ideally you want to have 1/3 your body weight on the bar, but if needed start lighter and get used to the events.

AIM: You are trying to get all 12 exercises (12 reps on each) finished in 5 minutes. If you manage this then add 10lbs (5.5kg) to the bar.

Exercises:
These exercises are designed to strengthen everything, but it is very wrestling based so you will hit areas like the neck more than any workout you have done before. Take care on certain exercises that you haven't seen before.

1. Neck bridge with chest press - perform a bridge from your feet to the top of your head, then take the barbell and do 12 benchpress reps.
2. Hex Squats with calf raises - stand just in front of the bar and then squat and hold the bar behind your legs. Now stand up all the way to your tip toes.
3. Bent over rows - put the bar down after the hex squats and step the other side of it. Pick it up, bend at the mid and then row the bar to your body.
4. Barbell Squats - stand up and put the barbell over your head and on to the back of your shoulders. Now perform your 12 squats.
5. Shoulder presses behind neck - when the squats finish you are now just pushing the barbell to the ceiling and then back behind your head 12 times.
6. Side bends - put the bar back on your shoulders and slide your grip nice and wide. Your feet should be shoulder width apart. Now try and touch the weight of the barbell to the side of your thigh/knee by leaning left and right (12 each side)
7. Military press - now bring the bar in front of your face and do 12 presses to the ceiling with the bar coming down in front of your body to your chest.
8. Calf raises - now rest the bar on the front of your shoulders (almost collar bone) and do 12 full extending calf raises.
9. Forearm Curls - keep the same grip but drop the bar to your waist. Bring your grip in slightly. Now perform your curls (same as a bicep curl, but with your grip backwards so you are bringing your knuckles up first.
10. Back lift - now hang the bar at your waist again. This time you are bending at the waist and touching the bar on the floor and then straightening up 12 times.
11. Bicep curls - keep the bar at the waist and switch your grip around on the bar. Now curls the bar 12 times with your palms coming up first.
12. Lunges - now put the bar back on your shoulders (same as exercises 4,5,6) and perform 12 forward lunges on each side.