1200 Workbook.pdf

AOSX: The 1200 Workout

Beginner - complete each round 1x for a total of 440 reps

Intermediate – complete each round 2x for a total of 880 reps

Advanced- complete each round 3x for a total of 1320 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.

Beginner

Complete each round 1x for a total of 440 reps

Joint mobility or

turkish get up x5 l,r

Alternating knee

tucks x10

Swings / mix it up x50

Squat x10

Snatches x10+10

Or:

Ropes Gone Wild 30-60s ec

Snatches x12+12

Or:

Ropes Gone Wild 30-60s ec

Lunge cocktail,

straight up with

a twist x10 l,r

Suitcase dead lift x5 l,r

Figure 8 to hold x20

High pull x5-10 l,r

Super plank into

a drop hip plank x 20

Snatches x14+14

Or:

Ropes Gone Wild 30-60s ec

Snatches x16+16

Or:

Ropes Gone Wild 30-60s ec

Sumo dead lift/kb

behind the neck x10

Renegade row x10

Fig 8 to a hold

tactical lunge x20

Staggered squat x10

Russian twist

hot potato x50

Snatches x18+18

Or:

Ropes Gone Wild 30-60s ec

Snatches x20+20

Or:

Ropes Gone Wild 30-60s ec

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

Joint mobility or

turkish get up x5 l,r

Alternating knee

tucks x10

Swings / mix it up x50

Squat x10

Snatches x10+10

Or:

Ropes Gone Wild 30-60s ec

Snatches x12+12

Or:

Ropes Gone Wild 30-60s ec

Lunge cocktail,

straight up with

a twist x10 l,r

Suitcase dead lift x5 l,r

Figure 8 to hold x20

High pull x5-10 l,r

Super plank into

a drop hip plank x 20

Snatches x14+14

Or:

Ropes Gone Wild 30-60s ec

Snatches x x16+16

Or:

Ropes Gone Wild 30-60s ec

Sumo dead lift/kb

behind the neck x10

Renegade row x10

Fig 8 to a hold

tactical lunge x20

Staggered squat x10

Russian twist

hot potato x50

Snatches x18+18

Or:

Ropes Gone Wild 30-60s ec

Snatches x20+20

Or:

Ropes Gone Wild 30-60s ec

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

Joint mobility or

turkish get up x5 l,r

Alternating knee

tucks x10

Swings / mix it up x50

Squat x10

Snatches x10+10

Or:

Ropes Gone Wild 30-60s ec

Snatches x12+12

Or:

Ropes Gone Wild 30-60s ec

Repeat 3x

Lunge cocktail,

straight up with

a twist x10 l,r

Suitcase dead lift x5 l,r

High pull x5-10 l,r

Figure 8 to hold x20

Snatches x14+14

Or:

Ropes Gone Wild 30-60s ec

Super plank into

a drop hip plank x 20

Snatches x x16+16

Or:

Ropes Gone Wild 30-60s ec

Sumo dead lift/kb

behind the neck x10

Renegade row x10

Fig 8 to a hold

tactical lunge x20

Staggered squat x10

Snatches x18+18

Or:

Ropes Gone Wild 30-60s ec

Russian twist

hot potato x50

Snatches x20+20

Or:

Ropes Gone Wild 30-60s ec

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.

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