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.