12 Labours of Hercules

It’s taken years of testing, thousands of workouts, and who knows how much sweat from athletes at our box to have finally finished the 12 Labours of Hercules. These 12 workouts, are all tests designed to challenge an athlete from each aspect of fitness. Theres no hiding your weaknesses here, maybe the Nemean Lion goes really well, but the Mares of Diomedes takes you to a dark place. These tests are designed to test an athlete’s strength’s and weaknesses, provide benchmarks, and provide a path to improve our fitness. The programming will test one workout per week for the next 12 weeks. ⁣⁣⁣⁣⁣

These are all workouts you have seen in some capacity here at 12 Labours, and we have tested over the course of a few years with you all to determine what the best collective test could be. We will test different time domains, gymnastics and definitely your grunt work. Some test your strength, while others are simply bodyweight movements. Again, these are meant to test the overall fitness of the athlete as a whole. We cannot do that over the course of a single workout, or even a few, so we developed twelve. ⁣⁣⁣⁣⁣

⁣⁣These represent the 12 Labours of Hercules. If you are familiar with the Greek Mythology, these 12 Labours were given to Hercules as seemingly impossible at the time. One by one however they were completed. The Greeks had a term they used called “Pathos”. This term means “the experience of virtuous struggle and suffering which would lead to immortality”. Virtuous struggle and suffering is the work we put into the grind at the gym daily. We knowingly and purposefully put ourselves through a struggle to come out on the other side a better version of ourselves. ⁣⁣⁣⁣⁣

This is the groundwork in which 12 Labours was developed. Let’s test some fitness!⁣⁣⁣⁣⁣

"Golden Hind of Artemis"⁣⁣

5 Sets - 3 Min AMRAP⁣⁣

Row Cals s(25/20) f(20/15)⁣⁣

15 Toes to Bar f(20 abmat situps)⁣⁣

Max Reps Ground to OH in time remaining s(135/95) f(95/65)⁣⁣

rest 3 mins b/t sets⁣⁣

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

“The Augean Stables"

45 Minute AMRAP

20/15 AB Cals

15 Air Squats

5 Wall Runs s(nose to wall) f(hands to hips)

"Cretan Bull"

5 rounds for time

Run 400m

10 C2B Pullups f(Pullups)

5 Power Snatches s(135/95) f(95/65)

***25 minute cap***

Cerberus”

For time:

Prowler Sprint

10 meters down - high bar

10 meters back - low bar

20 meters down - high bar

20 meters back - low bar

30 meters down - high bar

30 meters back - low bar

Rest 2-4 minutes between sets

Rest as needed

x 3 sets

S(45/25 per side)

F(25/empty per side)

"Nemean Lion"

2 Sets - Each for Time:

20/15 Cals Assault Bike

15 KB Swings s(2/1.5pd) f(1/5/1pd)

30 Wall Balls s(30/20) f(20/14)

15 Burpees

20/15 Cal Assault Bike

rest 7-10 mins between sets

“Mares of Diomedes”
For Time:
1 Round 
1 Mile Run
60 Air Squats 
30 Pull-ups s(C2B)

2 Rounds 
800 Run
30 Air Squats
15 Pull-ups s(C2B)

3 Rounds 
400m Run
20 Air Squats
10 Pull-ups s(C2B)

⁣⁣Both locations will have updated leaderboards hung up at the gym with each of these 12 Labours workouts. So, if you want to live a life of immortality, the leaderboard awaits!

Luke Espe