The Wrestling Queen Workout inspired by Ethel Johnson

Below is a detailed breakdown of The Wrestling Queen Workout, a 20-minute “as many rounds as possible” (AMRAP) session inspired by the explosive, dynamic style of professional wrestler Ethel Johnson. Johnson—an African American wrestling pioneer—was known for her powerful athleticism, agility, and endurance in the ring. This workout focuses on building the lower-body strength, explosiveness, and upper-body power essential for wrestling, while also demanding high stamina levels.

Workout Structure

Time: 20 Minutes (AMRAP)
Instructions: Complete as many rounds as possible in 20 minutes of the following sequence:

  1. 25 Dumbbell Squat Jumps

  2. 25 Box Jumps

  3. 25 Dumbbell Jump Lunges

  4. 10 Dumbbell Bulgarian Lunges (each side)

  5. 10 Dumbbell Gorilla Rows

Exercise Descriptions and Muscles Worked

1. Dumbbell Squat Jumps (25 reps)

  • How to Perform:

    1. Stand with feet shoulder-width apart, holding a pair of dumbbells at your sides (or near your shoulders if more comfortable).

    2. Lower into a squat, keeping your chest up, back straight, and knees tracking over your toes.

    3. Drive through your heels and explode upward in a jump.

    4. Land softly on the balls of your feet before settling into the squat position again.

  • Muscles Targeted:

    • Primary: Quadriceps, Glutes

    • Secondary: Calves, Hamstrings, Core (for stability)

  • Wrestling Tie-In: Explosive lower-body power is vital for takedowns, bridging maneuvers, and fast footwork in wrestling. Ethel Johnson’s agility and quickness would have relied on strong, explosive legs.

2. Box Jumps (25 reps)

  • How to Perform:

    1. Stand in front of a sturdy box or platform.

    2. Bend your knees and swing your arms back to generate momentum.

    3. Explode upward, jumping onto the box with both feet landing at the same time.

    4. Stand up fully on the box to complete the rep, then step or jump back down carefully.

  • Muscles Targeted:

    • Primary: Quadriceps, Glutes

    • Secondary: Calves, Hamstrings, Core (for balance and control)

  • Wrestling Tie-In: Box jumps develop explosive power and vertical leap. In wrestling, fast transitions and driving force are essential for maneuvers like tackling your opponent or escaping a pin.

3. Dumbbell Jump Lunges (25 reps)

  • How to Perform:

    1. Start in a lunge position: one foot forward, one foot back, both knees bent with the front thigh parallel to the floor.

    2. Holding dumbbells at your sides, forcefully push off both feet, jumping upward.

    3. Switch leg positions in midair, landing in a lunge with the opposite leg forward.

    4. Ensure you maintain balance and control as you land, then repeat continuously.

  • Muscles Targeted:

    • Primary: Quadriceps, Glutes

    • Secondary: Hamstrings, Calves, Core (for stability and coordination)

  • Wrestling Tie-In: The plyometric nature of jump lunges trains powerful leg drive and cardiovascular conditioning, mirroring a wrestler’s need to change positions or shoot for takedowns quickly and explosively.

4. Dumbbell Bulgarian Lunges (10 reps each side)

  • How to Perform:

    1. Stand a couple of feet in front of a bench or step; rest the top of one foot behind you on the bench.

    2. Holding dumbbells at your sides, lower your hips by bending your front knee, keeping your chest upright.

    3. Drive through the front heel to return to the starting position.

    4. Complete all reps on one side, then switch legs.

  • Muscles Targeted:

    • Primary: Quadriceps, Glutes

    • Secondary: Hamstrings, Core (for balance)

  • Wrestling Tie-In: Bulgarian lunges develop single-leg strength and balance—critical for staying stable while grappling, defending leg attacks, or driving through an opponent for a takedown.

5. Dumbbell Gorilla Rows (10 reps)

  • How to Perform:

    1. Stand with feet shoulder-width apart, toes pointed slightly outward for stability.

    2. Hold a dumbbell in each hand, palms facing in toward your body.

    3. Hinge forward at the hips, keeping your back straight and core braced.

    4. Row both dumbbells toward your ribcage, driving elbows back and squeezing your shoulder blades together.

    5. Lower the dumbbells with control back to the starting position.

  • Muscles Targeted:

    • Primary: Upper Back (Rhomboids, Latissimus Dorsi), Traps

    • Secondary: Biceps, Forearms, Core (for stabilization), Lower Back (isometrically)

  • Wrestling Tie-In: Upper-body pulling strength helps in clinches, securing holds, and stabilizing your opponent. Ethel Johnson, known for her strength and grappling skills, would have relied on a powerful back and arms to control and maneuver her rivals in the ring.

Why This Workout Captures the Spirit of Ethel Johnson

  • Explosive Movements: Wrestling demands quick bursts of strength and speed. Jumps and dynamic lunges train the same explosiveness Ethel Johnson displayed in her in-ring performances.

  • Lower-Body Strength: From bridging and pinning to powerful takedowns, wrestlers need exceptionally strong legs and hips—this workout emphasizes quad, glute, and hamstring development.

  • Upper-Body Power: Gorilla rows and the act of holding dumbbells through many of these movements build back, arm, and core strength crucial for wrestling holds and grappling.

  • Functional Agility and Endurance: The AMRAP format builds cardiovascular stamina while challenging muscle endurance. Wrestlers require the ability to sustain full-body effort over multiple rounds in the ring, reflecting the endurance Ethel Johnson showcased.

By incorporating these challenging and explosive movements, The Wrestling Queen Workout pays tribute to Ethel Johnson’s legacy of athletic prowess, highlighting the skills, strength, and stamina that made her a trailblazer in professional wrestling.

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