Dec 20 2021

It's that time of year ya'll! Make sure you get there early with enough time to warm up AND have barbells loaded and ready to go. This one takes a minute....

12 Days of PRVN Fitness

For time:

1 Burpee Bar Muscle-up

2 Thrusters, 135/95 lbs

3 Power Cleans, 135/95 lbs

4 Front Rack Reverse Lunges, 135/95 lbs

5 Deadlifts, 135/95 lbs

6 Push-ups

7 Handstand Push-ups

8 Pull-ups

9 Toes-to-bars

10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

11 Burpee Box Jumps, 24/20 in

Run, 1200 m

Perform just as the "12 Days of Christmas" song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.

Time cap: 40 mins

If you have never done a 12 days style workout, make sure you pay attention and understand how this workout is done. First, you will complete the burpee bar muscle-up, then 2 thrusters + 1 burpee bar muscle-up, then 3 power cleans + 2 thrusters + 1 burpee bar muscle-up. This will continue until the last round which will consist of the 1200 m run into the 11 burpee box jump into 10 dumbbell box step overs and all the way down the line finishing with the 1 burpee bar muscle-up.

This workout is a longer piece and always takes a long time. Pace early and stay steady throughout. The first 9 rounds will be relatively quick, then 10 hits and things get real.

Limited Equipment Variation:

1 Burpee Pull-up

2 Dumbbell Thrusters

3 Dumbbell Power Cleans

4 Dumbbell Front Rack Walking Lunges

5 Dumbbell Deadlifts

6 Push-ups

7 Dumbbell Push Press

8 Strict Pull-ups

Bodyweight Variation:

1 Burpee Pull-up

2 Broad Jumps

3 Squat Jumps

4 Alternating Lunges

5 Toe Touches

6 Push-ups

7 Handstand Push-ups

8 Strict Pull-ups

9 Strict Knee Raises

10 Alternating Step-ups

11 Burpee Chair Jump Overs

Run, 1200 m

9 Strict Knees-to-elbows

10 Dumbbell Chair Step-ups

11 Burpee Chair Jump Overs

Run, 1200 m