Introducing the "Dirty Dozen" (Full-Body Conditioning)
Hey Moose Strong Athletes and Community!
We know your time is valuable, but your conditioning is non-negotiable. That's why we're rolling out a classic, hyper-efficient challenge that hits your entire body in just 6 minutes (plus transitions).
Introducing the “DIRTY DOZEN”—a wrestling-themed, plate-loaded conditioning circuit designed to mimic the grind and intensity of a championship match.
The Challenge: The Dirty Dozen
This workout is perfect as a standalone session when you're short on time, or as a brutal finisher after a heavy lift or training session.
- Goal: Maximum Reps Possible (AMRAP) for each movement.
- Equipment: One standard Weight Plate (start light and focus on form!).
- Duration: 1 Round = 7 Minutes Total (6 minutes of work + 1 minute of transition).
- Wrestling Focus: This builds the isometric strength, core stability, and cardio necessary to control a tie-up, drive through a shot, and maintain constant pressure.
The Workout Structure (30 Seconds On / 5 Seconds Off)
You will perform 30 seconds of work for each movement, immediately followed by a 5-second transition to the next exercise. Stay locked in!
Time Block Movement (30 seconds work)Target Area
1.Plate Chest Press Chest/Anterior Shoulders
2.Plate Bent Row Back/Lats
3.Plate Back Squat Quads/Glutes
4.Plate Ground to Overhead Full Body Power/Hips
5.Plate Overhead Press (OHP)Shoulders
6.Plate High Pull Traps/Shoulder Shrug
7.Plate RDL (Romanian Deadlift)Hamstrings/Glutes
8.Plate Halo Rotator Cuff/Core Stability
9.Plate Curl Biceps
10.Plate Tricep Extension Triceps
11.Plate Jump Lunge Legs/Conditioning
12.Plate Full Front Raise Shoulders/Grip
Moose Strong Coach's Notes
Form is King: Since the goal is AMRAP, it's easy to let your technique slip. Maintain a strong, tight core and proper lifting posture on every single rep.
Grip It & Rip It: Holding the plate for 7 continuous minutes will challenge your grip endurance—essential for wrestling!
Score It: Write down your total number of reps for the full 12 movements. The next time you perform the Dirty Dozen, aim to beat your score!
Challenge: Tag a teammate and challenge them to try the Dirty Dozen! Post your total score below!
Are you ready to get dirty? Grab your plate and let's go!
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Introducing the "Dirty Dozen" (Full-Body Conditioning)
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