12 Fitness style

Complete all the exercises in order for time:

  1. 1.2 Mile Run
  2. 120 Pushups
  3. 120 Air Squats
  4. 12 Muscle Ups / Wide Grip Pull-ups / Inverted TRX Rows
  5. 12 Clean & Press (Men 135lbs, Women 65lbs)
  6. 12 Dead-lifts (Men 225lbs, Women 105lbs)
  7. 120 Double Unders
  8. 12 Toes 2 Bar
  9. 120 Lunges
  10. 12 Box Jumps (Men 40”Tallest Box, Women 20” 2nd Shortest Box)
  11. 12 Kettlebell Swings (Men 24kg, Women 10kg)
  12. 1200m Row


12 Days of Fitness

Perform the exercises in the order of 1-21-321-4321-54321-etc all the way through #12.Try to beat your time and mine of 29:46!

Good Luck!!!

  1. Stair Run
  2. Push Ups
  3. Cleans (Men 135lbs, Women 45lbs)
  4. Deadlifts (Men 135lbs, Women 65lbs)
  5. Dips (Bars Or Bench)
  6. Burpees
  7. Pull Ups Or Inverted Rows (Barbell Or Trx)
  8. Box Jumps (Men 40’’ Women 18”)
  9. Lunges (Each Leg) (Men 30lbs, Women 15lbs)
  10. Kettlebell Swings (Men 24kg, Women 12kg)
  11. Sumo High Pulls (Men 30lbs, Women 15lbs)
  12. Turkish Get Ups (12 Each Arm) (Men 20lbs, Women 10lbs)

Here is a video of me doing the


Circuit 12.1

Exercises are to be done in order for time:

  • 100 Skips
  • 90 Physio Ball Crunches
  • 80 Jumping Jacks
  • 70 Mountain Climbers
  • 60 Sec. Wall Sit
  • 50 Sec. Plank45 Rowing Machine Pulls
  • 40 Over Head Lunges 45/25lbs
  • 35 Sec. Rope Slams
  • 30 Air Squats
  • 25 Med Ball Slams 10lbs
  • 20 Barbell Burpees
  • 15 Dips
  • 10 Push Ups
  • 5 Sled Pushes 50lbs 40 Yards
  • 1 Stair Run (20 Stairs)

Where do you measure up?

  • 25+min More Practice
  • 20-25 Good
  • 15-20 Better
  • Under 15min - CrossFit Open Try-outs

Post Your times below for more Challenges!

Good Luck!

Mass Workouts

Build mass and muscle with these two phases.

Phase 1

The Pull Workout - Day 1
Exercise 1 2-3 4 5-6 7
Bent over row barbell row 3X8 3X9 3X10 3X11 3X12
One arm dumbbell row 3X8 3X9 3X10 3X11 3X12
Front Lat Pulldown 3X8 3X9 3X10 3X11 3X12
Standing Ez-bar curl 3X8 3X9 3X10 3X11 3X12
Seated alt. dumbbell curl 3X8 3X9 3X10 3X11 3X12
Machine crunches 4X8 4X9 4X10 4X11 4X12


The Push Workout - Day 2
Exercise 1 2-3 4 5-6 7
Bench Press 3X8 3X9 3X10 3X11 3X12
Incline Bench Press 3X8 3X9 3X10 3X11 3X12
Dip 3X8 3X9 3X10 3X11 3X12
Barbell Overhead Press 3X8 3X9 3X10 3X11 3X12
Ez-Bar upright row 3X8 3X9 3X10 3X11 3X12
Dumbbell lateral raises 3X8 3X9 3X10 3X11 3X12
Skull crushers 3X8 3X9 3X10 3X11 3X12
Seated overhead dumbbell ext. 3X8 3X9 3X10 3X11 3X12


The Leg Workout - Day 3
Exercise 1 2-3 4 5-6 7
Squat 3X8 3X9 3X10 3X11 3X12
Leg Press 3X8 3X9 3X10 3X11 3X12
Leg Extensions 3X8 3X9 3X10 3X11 3X12
Romanian Dead Lift 3X8 3X9 3X10 3X11 3X12
Lying leg Curls 3X8 3X9 3X10 3X11 3X12
Standing Calf Raises 3X8 3X9 3X10 3X11 3X12


My Weights Used
Exercise Weight
Bent over row barbell row 185lbs
One arm dumbbell row 90lbs
Front Lat Pulldown 160lbs
Standing Ez-bar Curls 90lbs
Seated alt. dumbbell curl 35lbs
Machine crunches 150lbs
Bench Press 225lbs
Incline Bench Press 165lbs
Dips 70lbs
Barbell Overhead Press 135lbs
Ez-Bar upright row 100lbs
Dumbbell lateral raises 35lbs
Skull crushers 90lbs
Seated overhead dumbbell ext. 70lbs
Squat 225lbs
Leg Press 500lbs
Leg Extensions 205lbs
Romanian Dead Lift 250lbs
Lying leg Curls 185lbs
Standing Calf Raises 250lbs

Choose weights for your 1st workout such that you reach positive muscle failure by the rep listed. If you can do more than 8 reps with a given poundage, the weight is too light. if you can’t do 8, choose a lighter weight for your next set. Once you’ve got the right weight, you will be using it over the course of the entire 7 workouts for that body part. Do not increase the poundage as you get stronger; instead go for more reps on your last set! Push yourself through the 7 workouts of each Push, Pull and Leg days! Rest on day 4 or cardio then repeat!

Phase 2

Back, hamstrings, calves - Day 1
Exercise Sets Reps
Wide grip pull-up as many as needed 40
t-Bar rows 4 10,6,6,10
Seated Cable rows 3 6,6,10>
Neutral grip pull downs 3 8,8,8
Romanian Dead lift 4 10,6,6,10>
Single Leg Curls 4 10,6,6,10>
Donkey calf raises 4 15,15,15,15


Shoulders, triceps, abs - Day 2
Exercise Sets Reps
Dumbbell overhead press 5 12,10,6,6,10>
Bent over Lateral raise 3 10,10,10
Front cable raise with rope 3 10,10,10
Leaning dumbbell lateral raise 3 10,10,10
Dumbbell shrugs 4 12,6,6,10>
Close Grip bench press 4 12,6,6,10>
Weighted Dips 3 6,6,10
cable kickbacks 3 10,10,10
weighted decline bench crunch 4 15,15,15,15


Quads, Glutes, Calves - Day 3
Exercise Sets Reps
Hack Squat 5 12,10,6,6,10>
Smith Machine squats 5 12,6,6,8,8
Walking Lunges 3 10 each leg
Single leg extension 3 10,10,10>
Donkey calf raise 4 15,15,15,15


Chest, Biceps, Abs - Day 4
Exercise Sets Reps
Incline Dumbbell press 5 12,10,6,6,10>
Smith Machine decline press 4 10,6,6,10>
Machine bench Press 3 8,8,8
Peck Deck fly 3 10,10,10
Ez-bar preacher curl 4 10,6,6,10>
2 arm high cable curl 3 10,10,10
standing 1 arm cable curl 3 6,6,10>
weighted decline bench crunch 4 15,15,15,15


Rest - Day 5

Rest on Day 5 or cardio then repeat!

Your 1st set of many exercise (listed by higher reps) is a warm up set

After your warm up set choose weight so that you reach muscle failure by the listed rep.

On wide grip pull-ups do as many sets as it takes to complete 40 reps total using good form!

On your heavy sets (all sets for which your doing 6 reps) take an extra 45 sec rest between sets to ensure a full recovery

After your heavy sets do a drop set for the last set. To do this after you completed the last set you will immediately set down the weights and choose a slightly lighter weight to further pump the muscle group for a few extra reps (Where indicated by >)

For the Smith machine squats do 2 sets with your feet underneath your torso and 2 sets with your feet 18” in front of you (after your warm up set)

The Devils Mile

Exercises done in order for time:

  1. 400 meters walking lunges
  2. 30 push ups
  3. 400 meters treadmill pushes
  4. 30 inverted rows
  5. 400 meters overhead farmers walk (45/25)
  6. 30 burpees
  7. 400 meters stair runs
  8. 30 full sit ups