Tri-Modal Conditioning, Long Duration (Benchmark WOD)
For the more advanced athletes:
“The 12 Days of Thankfulness 2.0”
1 x 100m run/row/50 singles
2 muscle-ups
3 thrusters, heavy
4 burpee box jumps
5 handstand push-ups
6 pull-ups, C2B
7 kettlebell swings
8 single-arm kettlebell snatch
9 toes to bar
10 front-racked bar lunges
11 ring dips
12 clean & jerks
For the developing athletes:
“The 12 Days of Thankfulness 1.0”
1 x 100m run/row/50 singles
2 chin-ups
3 thrusters, heavy
4 burpee box jumps
5 push-ups
6 pull-ups
7 two-arm kettlebell swings
8 one-arm kettlebell swings
9 toes to bar
10 kettlebell lunges
11 ring dips
12 clean & jerks
Load, all barbell movements: 155/105 or something heavy & doable for thruster, lunge, C&J.
Load, all KB movements: 70/44 or something challenging but doable for unbroken sets.
Burpee box jump: 24”/20”
After-Hour Accessory Exercise
Midline: Accumulate 3 minutes of face-up planks.
Balance: Accumulate 3 minutes of single-leg balance (90 seconds each leg). Consider yoga poses.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Get an empty bar/pvc for warmup; wear any exercise gear (grips, knee sleeves, wrist wraps, etc) desired.
