The idea is straightforward. Four sets of escalating repetitions of workout with little respite. That’s nothing new, is it? This program’s structure contains crucial principles that must be followed in order to succeed.
Each series consists of four intermittent sets of three, six, nine, and twelve repetitions. Lower repetitions are for heavier or more difficult motions, whereas nine and twelve are for working on other fitness attributes. The idea is to allow yourself no more than 20 seconds to transition from one series to the next.
Workout No. 1:
- 3 reps of Kettlebell Single Leg Deadlift, rest 20 seconds
- 6 reps of Ultimate Sandbag Clean and Press, rest 20 seconds
- 9 x Goblet Squats, rest 20 seconds
- Body Rows for 12 reps, rest 1-2 minutes
The preceding workout demonstrated how we progressed from loading a single movement pattern (the hip hinge) with greater weights to less complex exercises using multiple movement patterns as we progressed through the series. We started with a hip hinge, then moved on to a vertical press, a squatting pattern, and lastly a horizontal pull.
When the body was at its freshest, the series began with the practice that required the most steadiness. That means we’re still receiving parts of maximal strength while also taking into account strength endurance. Rest for 1-2 minutes after the cycle and then try again. The goal is to hit 3-4 rounds in total.
Workout No. 2:
- 3 pull-ups, rest 20 seconds
- 6 reps of Ultimate Sandbag Rotational Lunges on each side, rest 20 seconds
- The Amazing Spider-Man 9 push-ups, rest 20 seconds
- 12 kettlebell swings, rest 1-2 minutes
Workout No. 3:
- 3 times get-ups, rest 20 seconds
- 6 reps of Ultimate Sandbag Lateral Step Cleans, rest 20 seconds
- Rows renegade x 9 per side, rest 20 seconds
- 12 Bear Hug Paused Squats. Rest for a minute or 2
Can you change 3-6-9-12?
Without a doubt! You can tailor it to a certain training goal. For instance, if you wanted to emphasise strength or power, you could make it 1-3-5-7.
Do you want to develop the type of labour capacity and power endurance that will lead to championships? Take your 3-6-9-12 plan and add repetition to the next after each round (completing the complete 3-6-9-12 series).
Round 1: 3-6-9-12, for example.
Round 2: 4-7-10-13
Round 3: 5-8-11-14
You’d still take the break after each series, but you might have to lose some weight.