1200 workbook
TRANSCRIPT
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7/30/2019 1200 Workbook
1/4
AOSX: The 1200 Workout
There is a buffer of 40 reps per cycle. This is to ensure that you will get 400-1200 reps even
if you have to cut back on some of the rep ranges is any of the drills. Here is an example: If
you are not ready for laddering to 20 snatches you can do 12+12 snatches in each round
for a total of 404 total reps per cycle instead of 440.
Beginner- complete each round 1x for a total of 440 repsIntermediate complete each round 2x fora total of 880 repsAdvanced- complete each round 3x for a total of 1320 reps
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7/30/2019 1200 Workbook
2/4
ROUND
1
Joint mobility or
turkish get up x5 l,r
Swings / mix it up x50
Snatches x10+10
Or:
Ropes Gone Wild 30-60sec
ROUND
2
R
OUND
3
R
OUND
4
ROU
ND
5
ROU
ND
6
Alternating knee
tucks x10
Squat x10
Snatches x12+12
Or:
Ropes Gone Wild 30-60sec
Lunge cocktail,
straight up with
a twist x10 l,r
Figure 8 to hold x20
Super plank into
a drop hip plank x 20
Snatches x16+16
Or:
Ropes Gone Wild 30-60sec
Sumo dead lift/kb
behind the neck x10
Fig 8 to a hold
tactical lunge x20
Russian twist
hot potato x50
Snatches x20+20
Or:
Ropes Gone Wild 30-60sec
Suitcase dead lift x5 l,r
High pull x5-10 l,r
Snatches x14+14
Or:
Ropes Gone Wild 30-60sec
Renegade row x10
Staggered squat x10
Snatches x18+18
Or:Ropes Gone Wild 30-60sec
Beginner
Complete each round 1x for a total of 440 reps
There is a buffer of 40 reps per cycle. This is to ensure that you will get 400-1200 reps even
if you have to cut back on some of the rep ranges is any of the drills. Here is an example: If
you are not ready for laddering to 20 snatches you can do 12+12 snatches in each round
for a total of 404 total reps per cycle instead of 440.
-
7/30/2019 1200 Workbook
3/4
ROUND
1 Joint mobility or
turkish get up x5 l,r
Swings / mix it up x50
Snatches x10+10
Or:
Ropes Gone Wild 30-60sec
ROUND
2
R
OUND
3
R
OUND
4
ROU
ND
5
ROU
ND
6
Alternating knee
tucks x10
Squat x10
Snatches x12+12
Or:
Ropes Gone Wild 30-60sec
Lunge cocktail,
straight up with
a twist x10 l,r
Figure 8 to hold x20
Super plank into
a drop hip plank x 20
Snatches x x16+16
Or:
Ropes Gone Wild 30-60sec
Sumo dead lift/kb
behind the neck x10
Fig 8 to a hold
tactical lunge x20
Russian twist
hot potato x50
Snatches x20+20
Or:
Ropes Gone Wild 30-60sec
Suitcase dead lift x5 l,r
High pull x5-10 l,r
Snatches x14+14
Or:
Ropes Gone Wild 30-60sec
Renegade row x10
Staggered squat x10
Snatches x18+18
Or:Ropes Gone Wild 30-60sec
There is a buffer of 40 reps per cycle. This is to ensure that you will get 400-1200 reps even
if you have to cut back on some of the rep ranges is any of the drills. Here is an example: If
you are not ready for laddering to 20 snatches you can do 12+12 snatches in each round
for a total of 404 total reps per cycle instead of 440.
Intermediate:
Complete each round 2x for a total of 880 reps
-
7/30/2019 1200 Workbook
4/4
ROUND
1 Joint mobility or
turkish get up x5 l,r
Swings / mix it up x50
Snatches x10+10
Or:
Ropes Gone Wild 30-60sec
Repeat 3x ROUND
2
R
OUND
3
R
OUND
4
ROU
ND
5
ROU
ND
6
Alternating knee
tucks x10
Squat x10
Snatches x12+12
Or:
Ropes Gone Wild 30-60sec
Lunge cocktail,
straight up with
a twist x10 l,r
Figure 8 to hold x20
Super plank into
a drop hip plank x 20
Snatches x x16+16
Or:
Ropes Gone Wild 30-60sec
Sumo dead lift/kb
behind the neck x10
Fig 8 to a hold
tactical lunge x20
Russian twist
hot potato x50
Snatches x20+20
Or:
Ropes Gone Wild 30-60sec
Suitcase dead lift x5 l,r
High pull x5-10 l,r
Snatches x14+14
Or:
Ropes Gone Wild 30-60sec
Renegade row x10
Staggered squat x10
Snatches x18+18
Or:
Ropes Gone Wild 30-60sec
There is a buffer of 40 reps per cycle. This is to ensure that you will get 400-1200 reps even
if you have to cut back on some of the rep ranges is any of the drills. Here is an example: If
you are not ready for laddering to 20 snatches you can do 12+12 snatches in each round
for a total of 404 total reps per cycle instead of 440.
Advanced:
Complete each round 3x for a total of 1320 reps