Beast 12
Workout Details
For Time:
20-inch box
↳ 70/53 lbs (32/24 kg)
↳ 35/25 lbs (16/11 kg)
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Break the Pull-Ups into smaller sets to avoid fatigue; consider 5s or 3s, depending on your ability.
- 2Focus on maintaining a steady pace during the Box Jumps, consider stepping down to conserve energy through higher reps.
- 3For Dumbbell Hang Squat Cleans, prioritize good technique over speed; this will help with endurance.
- 4Aim to transition quickly between movements, but allow micro-rests if needed to maintain quality.
- 5Utilize the wall ball’s momentum to assist in the movement, especially as fatigue sets in.
Safety Considerations
Technical Focus
Ensure proper form during dynamic movements to avoid injury, especially during Box Jumps and Rope Climbs.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on moderate effort, matching the pace of your expected WOD.)
Mobility Work:
- Hip Flexor Stretch - 1 min each side(Open up the hips for lunges and squats.)
- 10-15 Shoulder Dislocates(Prepare shoulders for overhead work.)
- 8-10 Cat-Cow Stretch(Clear any stiffness in the spine for core movements.)
Activation Set:
2 rounds- 10 each leg Walking Lunges(Light-paced lunges to activate legs.)
- 10 Kettlebell Swings(Use a lighter weight for practice.)
- Jump Rope - 1 min(Maintain a steady rhythm.)
Scaling Options
Intermediate
Reduce weights and reps to suit ability.
- 1
walking lunge
- 2
pull up
Banded Pull-ups
- 3
box jump
Lower height box
- 4
double under
Single-Unders
- 5
ring dip
Assisted Ring Dips
- 6
knees to elbows
Hanging Knee Raises
- 7
kettlebell swing
Weight: 55/35 lbs (25/16 kg)
- 8
sit up
- 9
dumbbell hang squat clean
Weight: 25/15 lbs (11/7 kg)
- 10
back extension
- 11
wall ball shot
Weight: 14/10 lbs (6/5 kg)
- 12
rope climb
Rope Climbs to a lower height
Scaled
Reduce weights and reps more significantly.
- 1
walking lunge
- 2
pull up
Ring Rows
- 3
box jump
Box Step-ups
- 4
double under
Single-Unders
- 5
ring dip
Bench Dips
- 6
knees to elbows
Knee Raises on the floor
- 7
kettlebell swing
Weight: 35/26 lbs (16/12 kg)
- 8
sit up
- 9
dumbbell hang squat clean
Weight: 20/10 lbs (9/5 kg)
- 10
back extension
- 11
wall ball shot
Weight: 10/6 lbs (4/3 kg)
- 12
rope climb
Rope Climbs to a lower height