Against a 5-minute running clock...
20/15 Calories of Assault Bike
400 Meter Run
Max Reps of Burpee Box Jump-Overs in remaining time
Rest 2 minutes, and repeat for a total of FIVE (5) sets - 35 minutes of total workout time.
Adjust calories or the distance of the run so you are getting at least 40 seconds to work on burpees.
A.
Deadlift
*Set 1 - 8 reps @ 50%
*Set 2 - 6 reps @ 60%
*Set 3 - 4 reps @ 70%
*Set 4 - 2 reps @ 75%
*Set 5 - 2 reps @ 85%
*Set 6 - 1 rep @ 90%
Rest as needed
B.
B.
Three rounds for time of:
30/20 Calories of Assault Bike
40 Kettlebell Swings
20 Alternating Reverse Lunges with KB Goblet Hold
For time:
800 Meter Run
60 Wall Ball Shots (20/14 lbs)
40 Box Jump-Up & Step-Downs (24"/20")
20 Devil's Presses (50/35 lb DBs)
800 Meter Run
20 Devil's Presses (50/35 lb DBs)
40 Box Jump-Up & Step-Downs (24"/20")
60 Wall Ball Shots (20/14 lbs)
800 Meter Run
A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest
Rest 4 minutes until the running clock reaches 15:00, and then...
B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 - Bar Muscle-Ups or Strict Pull-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 2 - Strict Handstand Push-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 3 - Rowing x 50-60% of Calories Achieved in 60 seconds
Minute 4 - Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved in 60 seconds
Minute 5 - Ring or Stationary Dips x 50-60% of Reps Achieved in 60 seconds
Minute 6 - 40 seconds of Front-Leaning Rest
A.
Build to today's 1-RM Tempo Front Squat @ 32X1
Followed by...
One set of:
Front Squat x Max Reps @ today's 1-RM Tempo Front Squat
(perform these without any tempo prescription)
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Front-Racked Kettlebell Front Squats (24/16 kg KBs)
9 Toes to Bar
6 Kettlebell Push Presses (24/16 kg KBs)
A.
Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
youtu.be/RpoTmcGlaSw
Build from approximately 70% to today's heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees
Compare your results to August 24, 2023.
In Teams of 2 With Only One Partner Working at a time
0:00-8:00
15/12 calorie Bike
15 Kettlebell Swings (24 kg/16 kg)
Rest 2 Minutes
10:00-18:00
4 Pull-Ups
8 Push-Ups
16 Air Squats
Rest 2 Minutes
20:00-28:00
15 Box Jumps (24/20 in)
15/12 calorie Row
Rest 2 Minutes
30:00-38:00
20 Wall Ball Shots (20/14 lb)
30 Sit-Ups
Your Score is your Total Amount of Rounds Completed. Incomplete Rounds in any segment do not count towards your score.
Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs (24"/20")
1 Minute of Dumbbell Snatches(50/35 lbs)
Rest 5 minutes
100 Meter Run
2 Front Squats
3 Cleans
4 Dips
5 Pullups
6 Box Jumps
7 Burpees
8 Toes to Bar
9 Wallballs
10 KB Swings
11 Goblet Squats
12 Thrusters
How do you do the “12 Days” workout?
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
Followed by...
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5%
B.
For time:
50/35 Calories of Assault Bike
50 Dumbbell Box Step-Overs (50/35 lb DBs)
1000/800 Meter Row
Every 4 minutes, for 32 minutes (8 sets) for max reps:
400 Meter Run
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups or Ring Dips*
*Perform Strict Handstand Push-Ups for sets 1, 3, 5 and 7, and Ring Dips for sets 2, 4, 6 and 8.
A.
Deadlift
*Set 1 - 8 reps @ 50%
*Set 2 - 6 reps @ 60%
*Set 3 - 4 reps @ 70%
*Set 4 - 2 reps @ 80%
*Set 5 - 2 reps @ 90%
Rest as needed
B.
“DT”
Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Push Presses (135/95 lbs)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Push Presses, and Partner B will run 400 meters – and so on for 30 minutes.
A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 - Supine Ring Rows x 8-10 reps @ 2111
Minute 2 - Side Plank (Left) x 40 seconds
Minute 3 - Side Plank (Right) x 40 seconds
Minute 4 - Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 - Hollow Rocks or Hold x 30-40 seconds
A.
Every 3 minutes, for 18 minutes (6 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 80-85%
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
40 Calories of Rowing
30 Back Squats (135/95 lbs)
Please adjust the number of reps of the back squats if you're not confident in your ability to recover from 90 back squats. The intensity of the stimulus is more important than the total volume, so please make adjustments based on your current training and abilities.
A.
Complete as many rounds and reps as possible in 10 minutes of:
11 Pull-Ups
14 Box Jumps (24"/20")
19 Air Squats
60-Yard Sprint (30 down and 30 back)
B.
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Nordic Curls x 4-6 reps @ 4011 or Banded Hamstring Curls
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Rest 60 Seconds
Bent-Over Double Kettlebell Rows x 8-10 reps @ 2111
(rotate palms from pronated at the bottom to supinated at the top)
Rest 60 seconds
A.
Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
youtu.be/RpoTmcGlaSw
Build from approximately 65% to today's heavy. If you miss, reduce the load and repeat that set.
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
15 Toes to Bar
10 Burpee Box Jump-Overs (24"/20")
A.
Every Minute on the Minute for 8 Minutes
Strict Press x 3 Reps
Start at 50% of your one rep max
B.
3 Rounds for Time
200M Run
20 Burpees
Rest 1 Minute
200 Meter Run
20 Sit Ups
Rest 1 Minute
200 Meter Run
20 Air Squats
Rest 1 Minute
TC- 35 Minutes
Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
If you're not prepared for the volume of this tribute workout, please consider performing the advanced, intermediate or beginner options so that you can still show your support for our veterans.
Eight rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Air Squats
11 Push-Ups
A.
Every 2 minutes, for 16 minutes (8 sets):
Slow Pull Snatch + Snatch
(3-second pull from the floor to mid-thigh, then snatch.)
youtu.be/_Fi0n4N2o3Y
B.
For time:
1000/800 Meter Row
50 Power Snatches (95/65 lbs)
800 Meter Run