Gymnastics/Weightlifting Conditioning, Long Duration (Benchmark WOD)
For developing athletes:
“The 12 Days of Christmas” 1.0
1 clean & shoulder-OH, heavy
2 dips
3 box jumps 24/20
4 deadlifts
5 burpees
6 goblet lunges w/k-bell
7 pushups
8 toes to bar
9 wall-balls
10 pull-ups
11 kettlebell swings*
12 front squats
Load, all barbell: 155/105 or heavy (80%+) for clean & S-OH.
Load, all kettlebell: 53/35
Load, med ball: 20/14
Gymnastics/Weightlifting 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 kettlebell snatches*
12 front squats
Load, all barbell: 225/155 or heavy (80%+) for clean & jerk
Load, all kettlebell: 70/44
Load, med ball: 30/20