For Time with a Barbell:
Load: 95/65lbs
1 Deadlift
2 Hang Power Clean
3 Front Squat
4 Strict Press
5 Back Squat
6 Push Press
7 Thruster
8 Squat Clean
9 Push Jerk
10 Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull
WODprep Strategy Top Tips:
Notes: To perform the “12 Days of Christmas” workout, follow a sequential pattern similar to the song. Begin with the first exercise, then progress to the next one while maintaining the previous movements in ascending order. After completing the exercise associated with the current day, backtrack and incorporate the exercises from previous days.
For instance, on the second day, perform exercises 2 and 1; on the third day, complete exercises 3, 2, and 1, and so forth. Continue this pattern, adding one exercise per round until reaching the twelfth day, where you perform all exercises from 12 to 1. This structure mirrors the cumulative nature of the “12 Days of Christmas” song, creating a challenging and progressively demanding workout.
Warm Up: Start with light cardio (e.g., 400m jog or 2 minutes on a machine) because it will help prep your heart rate and overall readiness for the barbell complex. Next, include barbell or PVC passthroughs and squats to warm up shoulders and hips. Finish with a lighter version of the complex to dial in movement patterns and identify tight spots.
Strategy: Approach this as steady and deliberate. Break movements into manageable sets early. Focus on form, especially as fatigue sets in, prioritizing core engagement and safe transitions.
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