Happy 2014!

Shir Warr

I hope everyone had a wonderful holiday season, and are ready to start the new year with a blast! To make it a great one, I’m going to give you a little gift. Each year, I program a new killer workout for my clients that’s based on “The 12 Days of Christmas” song—in other words, this is how the reps are performed:

1 | 2,1 | 3,2,1 | 4,3,2,1 | 5,4,3,2,1 | 6,5,4,3,2,1 | 7,6,5,4,3,2,1 | 8,7,6,5,4,3,2,1 | 9,8,7,6,5,4,3,2,1 | 10,9,8,7,6,5,4,3,2,1 | 11,10,9,8,7,6,5,4,3,2,1 | 12,11,10,9,8,7,6,5,4,3,2,1

This year, I’m giving you the actual workout I designed for myself. This means no mercy. no breaks. no ifs, no buts… and no coconuts! here it is. Match the number of the exercise with the reps above, and don’t forget to warm up first (note: I weigh about 112 lbs, and I am listing the weights I used—you will need to figure out your own weights, and remember you will be repping A LOT of times all together, so don’t overload):

  1. 100 m beer keg carry/run (I used a 50 lbs keg filled with water). If you don’t have a keg, pull a loaded sled backwards instead—I use 4 x 45 lbs plates.
  2. Stiff leg deadlifts (165 lbs)
  3. Hanging cleans (75 lbs)
  4. Burpees with a knee tuck in the air
  5. Weighted strict pullups (17 lbs)
  6. Handstand pushups
  7. Loaded pistol squats (7 reps each leg + 25 lbs Kettlebell, racked)
  8. Toes-to-bar (hanging high leg raises)
  9. Double Kettlebell push presses (35 lbs each bell)
  10. Turkish get-ups (10 reps each side, +25 lbs Kettlebell)
  11. Russian (up to shoulder height) Kettlebell Swings (70 lbs)
  12. Vertical Kettlebell snatches (12 reps each hand, 35 lbs)

You are allowed a 30-60 second rest period between each full round (as the rounds get longer, you’ll need more rest), but no breaks between the exercises within a round.

Keep your game sharp (and your guard up!),
Shir

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