Sumo Deadlift
3 Sets:
2 Sumo Deadlifts
* Same Weight Across
* Aim For 86% 1RM
“12 Days of CompTrain”
For Time:
100 Meter Row
2 Dumbbell Reverse Lunges
3 Dumbbell Push Press
4 Dumbbell Front Squats
5 Dumbbell Hang Power Cleans
6 Dumbbell Deadlifts
7 Dumbbell Floor Press
8 Pull-ups
9 Burpees
10 Toes to Bar
110 Double Unders
1,200 Meter Bike Erg
Dumbbells: (50/35)’s
Time Cap: 60 Minutes
KG | 22.5/15’s
AGE GROUP
13-15 & 55+: (35/20)'s
KG | 15/10’s
For Time:
1 Rope Climb (15')
200 Meter Row
30 Double Unders
4 Push Jerks
5 Hang Power Cleans
6 Deadlifts
7 Burpees
8 Toes to Bar
9 Box Jumps (30"/24")
100 Meter Farmers Carry(50/35)'s
11 Power Snatches
12 Wall Walks
Barbell: (115/85)
Time Cap: 60:00
KG | 52/38, 22.5/15’s
This WOD is a Christmas Eve tradition for CompTrain. This is likely best completed in an open gym-style format. Though, if you are completing this in a class format, we suggest that you take out the Sumo Deadlift and only focus the warm up on 12 days. The lesson plan will solely focus on the 12 days of comptrain, and will flow in a 90 min class time frame. There will be an optional Sumo Deadlift warm up if you choose to apply that to your class. The workout flows in the same order as the song "12 Days of Christmas".
Score | Time
Target Score | 35:00-60:00
Stimulus | Lactate Threshold [RPE 6-8]
Dumbbell Movements | One Dumbbell weight for all movements. Choose a light to moderate weight that allows for unbroken sets.
Row | Men and women row the same distance today. Should be completed in 1:00 or less.
Toes to Bar & Pull Ups | Should be completed in 1-3 sets.
Burpees | Open hips to full extension at the top of each rep.
Double Unders | 2:00-2:30
Bike Erg | Around 2:30 to complete.
Class Management
There is a lot happening today, for today's teaching focus we want to be sure athletes are choosing their loading and variations correctly. Athletes should be able to move unbroken throughout the sets to stay on pace.
DUMBBELL MOVEMENTS
Reduce Load
Sub Kettlebells(s)
100M ROW
Reduce Distance
Time Cap
80m Ski
200m Bike
80m Run
60m Air Run
DOUBLE UNDERS
45 Single Unders
Plate Hops
0:30 Effort On Any Machine
BURPEES
No Push-Up Burpee
Push-Ups
14 Mountain Climbers
14 Air Squats
TOES TO BAR
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups
PULL-UPS
Reduce Reps
Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows
100m Row
2 DB Reverse Lunge, 100m Row
3 DB Push Press, 2 DB Reverse Lunge, 100m Row
4 Dumbbell Front Squats, 3 DB Push Press, 2 DB Reverse Lunge, 100m Row
…Follow Pattern Until All Movements Are Completed
(0-3 minutes)
Whiteboard Brief
(3-18 minutes)
Get out all Equipment Needed
With Light Dumbbells:
Rig Prep
[OPTIONAL] Sumo Deadlift | tell, show, do, check
N/A
[OPTIONAL]
(18-25 minutes)
Practice Round
Break
Workout adjustments if needed
(25-85 minutes)
Look For
Post Workout Clean Up & Chat (85-90)
N/A
MINDSET
"It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward."
Progress is often more sustainable when made gradually; small, consistent steps are better than one big, risky leap.
