Beast 12
Workout Details
For Time:
20 in box height
↳ 72/53 lbs (33/24 kg)
↳ 35/25 lbs (16/11 kg)
↳ 20/14 lbs (9/6 kg)
15 ft climb
Coaching Tips
Strategy
- 1Pace the walking lunges and aim for smooth transitions to avoid fatigue early on.
- 2For pull-ups, try breaking them into manageable sets if needed. Consider alternating grips for variety.
- 3Box jumps should be performed with a focus on landing softly to reduce impact and ensure safety.
- 4Maintain a steady rhythm during double-unders; consider practicing singles if double-unders become too challenging.
- 5When approaching the ring dips, keep your body tight and controlled to prevent shoulder strain.
- 6Stay consistent with your breathing during the kettlebell swings and sit-ups; this will help you maintain energy throughout.
Safety Considerations
Technical Focus
Monitor for knee alignment on lunges and box jumps to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jump Rope - 2-3 min(Moderate pace to get the heart rate up.)
Mobility Drills:
- 5 per side Hip Flexor Stretch(Focus on stretching the hip flexors.)
- 10 Shoulder Dislocates(Use a band or broomstick to improve shoulder mobility.)
- 10 per leg Leg Swings(Swing legs back and forth to loosen up hips.)
Activation Mini-WOD:
3 rounds- 5 per leg Walking Lunge(Lightweight or bodyweight.)
- 5 Pull-Up (Assisted or Negative)(Focus on form.)
- 5 Box Jump (Step Down)(Increase height gradually if comfortable.)
Scaling Options
Intermediate
Reduce weights and volume appropriately for manageable effort.
- 1
walking lunge
Walking Lunges with a shorter range
- 2
pull up
Banded Pull-Ups
- 3
box jump
Box Step-Ups
- 4
double under
Single-Unders
- 5
ring dip
Ring Rows
- 6
knees to elbows
Hanging Knee Raises
- 7
kettlebell swing
Weight: 58/44 lbs (26/20 kg)
- 8
sit up
Ab Mat Sit-Ups
- 9
dumbbell hang squat clean
Weight: 28/18 lbs (13/8 kg)
- 10
back extension
Supermans
- 11
wall ball shot
Weight: 15/10 lbs (7/4 kg)
- 12
rope climb
Shorter Rope Climbs or Rope Assists
Scaled
Reduce weights and scale movements to match ability level.
- 1
walking lunge
Bodyweight Lunges
- 2
pull up
Ring Rows
- 3
box jump
Box Step-Ups at a lower height
- 4
double under
Single-Unders or Rope Steps
- 5
ring dip
Push-Ups
- 6
knees to elbows
Knee Tucks
- 7
kettlebell swing
Weight: 36/26 lbs (16/12 kg)
- 8
sit up
Crunches
- 9
dumbbell hang squat clean
Weight: 15/10 lbs (7/4 kg)
- 10
back extension
Glute Bridges
- 11
wall ball shot
Weight: 10/6 lbs (5/3 kg)
- 12
rope climb
Low Pulls or Assisted Climbs