1200 Workbook.pdf
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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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AKC Rules.pdf
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