Workout Description

Why This Workout Is Very Hard

This workout combines heavy deadlifts (315/255) with high-skill movements like ring muscle-ups and chest-to-bar pull-ups, plus significant volume across 12 different movements. The ascending rep scheme (1-12) creates massive fatigue accumulation, with grip-intensive movements stacked throughout. The combination of heavy barbell work, advanced gymnastics skills, and high total volume (78 reps) with no built-in rest makes this accessible only to experienced athletes.

Benchmark Times for 12 DAYS OF HORROR

• Elite: <20:00
• Advanced: 21:00-22:00
• Intermediate: 23:30-25:30
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high total volume across 12 different movements will severely test muscular endurance in all major muscle groups throughout the workout.
• Endurance (8/10): The 12-day format with high-volume movements like rowing, wall balls, and kettlebell swings creates significant cardiovascular demand over extended duration.
• Flexibility (7/10): Ring muscle-ups, toes-to-bar, chest-to-bar pull-ups, and overhead positions in thrusters demand considerable shoulder and hip mobility.
• Power (7/10): Power cleans, box jumps, kettlebell swings, and thrusters all require explosive hip extension and rapid force development throughout the workout.
• Strength (6/10): Heavy deadlifts at 315/255 and challenging movements like ring muscle-ups require significant absolute and relative strength capabilities.
• Speed (6/10): The ascending rep scheme and variety of movements demand efficient transitions and consistent pacing to manage fatigue across all domains.

Movements

• Ring Muscle-Up
• Wall Ball
• Thruster
• Push-Up
• Dumbbell Power Clean
• Kettlebell Swing
• Dumbbell Push Jerk
• Chest-to-Bar Pull-Up
• Toes-to-Bar
• Deadlift
• Box Jump
• Row

Benchmark Notes

This is a '12 Days of Christmas' style workout with ascending rep counts (1 deadlift, 2 ring muscle-ups, 3 beastmakers, etc., up to 12 calorie row). Total volume: 1 deadlift (315/255), 2 ring muscle-ups, 3 DB thrusters (50/35), 4 chest-to-bar pull-ups, 5 DB power clean & jerks (50/35), 6 box jumps (24/20), 7 wall balls (20/14), 8 toes-to-bar, 9 kettlebell swings (53/35), 10 push-ups, 11 DB thrusters (50/35), 12 calorie row. Movement-by-movement breakdown: 1 heavy deadlift (~3-5 sec), 2 ring muscle-ups (~16-20 sec including setup), 3 DB thrusters (~6-9 sec), 4 chest-to-bar pull-ups (~6-10 sec), 5 DB power clean & jerks (~10-15 sec), 6 box jumps (~9-12 sec), 7 wall balls (~14-21 sec), 8 toes-to-bar (~12-20 sec), 9 kettlebell swings (~14-18 sec), 10 push-ups (~10-15 sec), 11 DB thrusters (~22-33 sec), 12 calorie row (~36-60 sec). Base time estimate: 158-228 seconds. Adding transitions between 12 different movements (~60-120 sec for equipment changes), fatigue multipliers (ring muscle-ups become significantly harder after deadlifts and other grip work, +30-40%), and set breaking on higher rep movements (wall balls, toes-to-bar, thrusters will require breaks). No direct anchor match, but complexity and volume similar to longer Girl WODs. Final estimates: L10: 20 minutes (1200 sec), L5: 25.5 minutes (1530 sec), L1: 40 minutes (2400 sec).

Modality Profile

12 total movements: 5 Gymnastics (Ring Muscle Up, Chest To Bar Pull Up, Box Jump, Toes-to-Bar, Push-Up), 1 Monostructural (Row), 6 Weightlifting (Deadlift, Dumbbell Power Clean, Dumbbell Push Jerk, Wall Ball, Kettlebell Swing, Thruster). Rounded to nearest whole percentages.