Tri-Modal Conditioning, Long Duration (Benchmark WOD)
For advanced athletes:
“The 12 Days of Christmas” 2.0
1 clean & jerk, heavy
2 muscle-ups
3 box jumps 30/24
4 deadlifts
5 burpees
6 pistols
7 pushups
8 toes to bar
9 wall-balls
10 pull-ups
11 slam-balls
12 front squats
Load, all barbell: 225/155 or heavy (80%+) for clean & jerk
For developing athletes:
“The 12 Days of Christmas” 1.0
1 clean & jerk, heavy
2 ring dips
3 box jumps 24/20
4 deadlifts
5 burpees
6 jumping air squats
7 pushups
8 toes to bar
9 wall-balls
10 pull-ups
11 slam-balls
12 front squats
Load, all barbell: 155/105 or heavy (80%+) for clean & jerk.
After-Hour Accessory Exercise
Midline: Russian twists with a plate: 3 sets of 20-30 reps.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Get empty bar; wear any exercise gear (grips, knee sleeves, wrist wraps, etc); check 80% of clean & jerk maxes.
