Today I worked out with four other guys in the garage. We did a workout called “The Twelve Days of Christmas”. I’ve seen other workouts in this format online and did a version in my CrossFit box, so we came up with one for ourselves.
1 Deadlift (185#)
2 Ring Dips
3 Toes to Bar
4 Heavy Bag lifts, ground to shoulder (about 110 lbs)
5 Pullups
6 Burpees
7 Double Unders
8 Overhead Squats
9 Sit-ups
10 Air Squats
11 Clapping Pushups
12 Box Jumps (22″)
Basically you run it like the song. First round, 1 deadlift. Second round, 2 ring dips+1 deadlift. Third round, 3 T2B+2 ring dips+1 deadlift, etc. The last round you do everything. You end up doing 12 DL and box jumps, 22 clap pushups and ring dips, 30 squats and T2B, 36 Sit-ups and Bag lifts, 40 OHS and pullups, 54 DU and burpees.
The hardest part by far was lifting that heavy punching bag. Plus it was pretty hot, so that made the workout go a lot longer than I expected. I took me 28 minutes, which is about 8 minutes slower than I expected.
Hey Justin
I love your blog! I’m also training for Tough Mudder Tampa (Dec 3) and also Atlanta (Feb ’12). I appreciate you sharing your workouts on your site; I also share mine. I also needed a goal for my training like yourself, and tough mudder is it — perfect for what I want to do. My philosophy for preparing is to do gym training, running, and then have a ‘field day’ once a week where we do a long trail run (8+ miles) with obstacles. We use the field days to fine tune our efforts in the gym and on the track. My blog site is https://www.toughmuddergeek.com if you want to take a look. Take care, keep training, and good luck!!
Thanks, Bob! Good luck! I just ran it and will be writing about the experience this week. I think your training will take care of you just fine.