Dirty Dozen from Synergy Athletics

Dirty Dozen

In my garage gym tonight, it is getting to a point now that I have enough equipment in there so that I can avoid going to a commercial gym and just get on with what I want without interruption. Had some AC/DC cranked up loud and away I went. I needed to tonight as it was bloody freezing in there, -5 degrees C outside so I thought I’d better get my arse into gear to keep warm!

Today I decided to use a training session devised by somebody else. it is always good to learn from others, whether it is another idea of  how to apply what you know or something completely different.

My friend from across the pond, Joe Hashey from Synergy Athletics knows a thing or two about designing programs and being a bit off the wall in his training methods, so when I saw his idea for the dirty dozen training protocol as I pondered  on a training session a few weeks back I thought that I had to give it a go.

Now the premise is simple, pick 12 exercises and perform 12 reps of each exercise, sounds easy right? well you would be wrong, the first time I tried this it kicked my ass, I was completely gassed. Lucky for me my general physical preparedness (GPP) is at a level where I can recover quickly between rounds. After 3 though I had had enough.

The program is designed to alternate between strength and conditioning exercises. Of course it isn’t an out and out max strength program and  lends itself more to conditioning and strength endurance, but it makes for one hell of a training session. As Joe says, “it is more a method of  training and is designed to be short, flexible with the equipment available and what you want to get out of it”.

Which Level?

Your fitness level will define the amount of rest you take. By splitting it up into 3 levels of difficulty it allows you to have your rest defined in advance so you know when to grasp some extra air.


1) Strength

2) Conditioning

REST 20 seconds and repeat 6 more times


1) Strength

2) Conditioning

3) Strength

4) Conditioning

REST 20 seconds and repeat 3 more times


1) Strength

2) Conditioning

3) Strength

4) Conditioning

5) Strength

6) Conditioning

REST 20 seconds and repeat 2 more times

At the end of the 12 exercises, Rest for 90 seconds and repeat for 2-5 rounds depending on your fitness level. Make sure you push hard!!

My Sub Zero Dirty Dozen

With it being -5 degrees C in the garage gym tonight there was no excuse to go slow, I have to keep moving to keep warm!

I fired in an intermediate session with the following exercises, I have got a shiny new weight vest and decided this was the day I was gonna christen it. All the exercises were done wearing the vest:

  1. Alternating Dumbbell Shoulder Press
  2. Squat
  3. Dumbell inverted strap row
  4. Lunge jumps

REST 20 seconds

  1. Pushups
  2. Burpees
  3. Alternating Dumbbell Rows
  4. Squat jumps

REST 20 Seconds

  1. Dumbbell squat thrust to RDL
  2. Med Ball Slam
  3. Dumbbell Curls
  4. Full Jack knife (V sits ) sit ups

REST 90 seconds and repeat for 4 rounds

Man that weight vest made a BIG difference, totally blasted me away, but was an awesome work out. Remember you can make this method up with any 12 exercises that you want. I got the session on my flip cam but made a hash of it with it being in a confined space and static on a tripod. I might throw it up on you tube later, it probably makes for a better clip since my head is missing through out 🙂

Thanks again to Joe hashey at Synergy Athletics for allowing me to share this with you here.

Be strong, stay healthy


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