12 labours testers

Here at 12 Labours, we have 12 tasks or workouts, much like the 12 feats that were given to Hercules to grant him his Demigod status. These 12 workouts come up in programming every so often as a way of testing our fitness and being a benchmark as we move forward. 

nemean lion

2 Sets - Each for Time:



  • 20/15 Cal Bike s(20/15) f(15/12) w(12/9)
  • 15 KB Swings s(70/53) f(53/35) w(35/25)
  • 30 Wall Balls s(30/20) f(20/14) w(14/10)
  • 15 Burpees 
  • 20/15 Cal Bike


Rest 7-10 mins between sets

Lernaean Hydra

For Time:


  • 27-21-15-9
  • Deadlift s(185/125) f(135/95) w(95/65)
  • Handstand Pushups f&w(pushups)
    *s(75 Double Unders) f(35 Double Unders) w(75 Single Unders) between each movement*

golden hind of artemis

  • 5 Sets - 3 Min AMRAP
  • Row Cals s(25/20) f(20/15) w(15/12)
  • 15 Toes to Bar f(kipping leg raises) w(Abmat Situps)
  • Max Reps Ground to OH in time remaining s(135/95) f(95/65) w(75/55)


Rest 3 mins b/t sets


***score is Ground to OH reps each round***

erymanthian boar

For Time:


  • Row 2000m
  • 100 Wall Balls s(30/20) f(20/14) w(14/10)
  • 50 G2OH s(95/65) f(75/55) w(DB snatch at 35/20)


***30 min cap***

the augean stables

  • 45 Minute AMRAP
  • 15/12 Cal EB or 20/15 Cal row
  • 15 Air Squats
  • 5 Wall Walks 

stymphalian birds

For Time:


  • 1000m Row
  • 30 Burpees over the Bar
  • 20 Squat Snatches s(155/105) f(115/75) w(40 DB Squat Clean 35/20)
  • 30 Burpees over the Bar
  • 1000m Row

cretan bull

5 Sets for time:


  • Run 400m
  • 10 C2B Pullups f(Pullups) w(ring rows) 
  • 5 Power Snatches s(135/95) f(95/65) w(Hang Power Snatch 75/55)


***25 minute cap***

mares of diomedes

For Time:


1 Round 

  • 1 Mile Run
  • 60 Air Squats 
  • 30 Pull-ups s(Chest to Bar) f(Chin over bar) w(Jumping Pull-Up) 


2 Rounds 

  • 800 Run
  • 30 Air Squats
  • 15 Pull-ups s(Chest to Bar) f(Chin over bar) w(Jumping Pull-Up) 


3 Rounds 

  • 400m Run
  • 20 Air Squats
  • 10 Pull-ups s(Chest to Bar) f(Chin over bar) w(Jumping Pull-Up) 


girdle of hippolyta

  • CrossFit Total
  • Max Weight for each lift
  • Strict Press
  • Deadlift
  • Back Squat

the monster geryon

  • Snatch EMOM until Failure
  • Immediately into
  • Clean EMOM until failure


*Males increase by 10# each minute*
*Females increase by 5# each minute*

*score is combined weight of both lifts*

apples of hesperides

For Time:


  • 20 down to 1 w(20-2 by 2)


*s&f(400m) w(200m) run after every set*

cerberus

For Time:


  • Prowler Suicide s(45/25 per side) f&w(25/0 per side)
  • 10m High Bar/10m Low Bar
  • 20m High Bar/20m Low Bar
  • 30m High Bar/30m Low Bar
  • x 3 sets


*Rest as needed*

Testimonial

12Labours is a special place where athletes inspire one another to try new things without judgment; reminding each other we all have weaknesses but they don’t have to define you. The women at 12L especially push me to lift a little heavier and move a little quicker every day!


Every time I say “I can’t do____”. Each and every coach responds with “Have you tried? Let me see how I can help.” The coaches at 12L are phenomenal in both expertise and passion to help. One day during open gym, I decided to work on my biggest weakness: pull-ups. Coach Fred just happened to be there. He then spent his own free time helping me, trying to help me connect the dots and we made progress! Thankful for every coach’s passion to help athletes reach their potential.

- lauren

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