STIMULUS
REPEAT FROM 12/24/2024
- Overview: This workout is a Christmas Eve tradition for CompTrain. We are giving everyone the option to do this longer workout, but the intent is to complete either the metcon prior OR this workout - NOT both. This is likely best completed in an open gym-style format.
- The workout flows in the same order as the song “12 Days of Christmas”:
1 Rope Climb
200 Meter Row, 1 Rope Climb
30 Double Unders, 200 Meter Row, 1 Rope Climb
4 Push Jerks, 30 Double Unders, 200 Meter Row, 1 Rope Climb
…Follow Pattern Until All Movements Are Completed
- Barbell Movements: One barbell weight for all movements. Choose a light to moderate barbell weight that allows for unbroken deadlifts, hang power cleans, and push jerks, and steady singles on the snatches.
- Row: Men and women row the same distance today. Should be completed in 1:00 or less.
- Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead and your body must be in a straight line through the wrists, shoulders, hips, and knees.
- Toes to Bar: Should be completed in 1-3 sets.
- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
- Farmer's Carry: Hold two dumbbells at your sides. Weight should allow for unbroken carries.
- Wall Walks: Walk your hands back to a tape line that is 10 inches away from the wall. Walk your hands back out to a line that is in line with the top of your shoulders when you are lying face down with your feet against the wall. One rep should take less than 10 seconds (6 reps/minute).
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 35-60 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- It's easy to move fast early on, but the workout slows down as the reps accumulate. Be methodical from the start in order to preserve your efforts for later in the workout.
- Move at a speed on the bodyweight movements that allows you to thrive on the more difficult movements.
- Movements to Slow Down, But Keep Moving On: Row, Burpees, Box Jumps
- Movements to Push Through: All Weighted Movements, Toes to Bar
- Movements to Be Methodical On: Rope Climb, Double Unders, Farmer's Carry, Wall Walks
SUBSTITUTIONS
BARBELL MOVEMENTS
- Reduce Load
- Sub Dumbbell(s)
ROPE CLIMBS
- Reduce Height
- Lay to Stand Climb
- 3 Strict Pull-Ups
- 3 Ring Rows
- 4 Alternating Dumbbell Plank Rows
200 METER ROW
- 400m Bike Erg
- 10/8 Calorie Echo Bike
- 160m Ski
- 200m Run
- 12 Shuttle Runs (1 rep = 10m)
DOUBLE UNDERS
- 45 Single Unders
- Plate Hops
- Lateral Skater Hops
- 0:30 Effort On Any Machine
BURPEES
- No Push-Up Burpee
- Push-Ups
- 14 Mountain Climbers
- 14 Air Squats
TOES TO BAR
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- 14 Squat Jumps
- Alternating Single-leg Squats (Pistols)
- Reverse Lunges
- Broad Jumps
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 1:00 Farmer’s Carry March in Place
- 1:00 Farmer’s Carry Hold
- 10 Shuttle Runs (each rep = 10 meters)
WALL WALKS
- Scaled Wall Walks (Hands Stay, Feet Walk Up Wall)
- 24 Hand-Release Push-Ups
- 24 Dumbbell Push Press
- Strict or Kipping Handstand Push-ups