The 12 Labours

Welcome to The ACID BATH! This labour requires a Ski Erg, Rower, and Bike. 

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FOR TIME: 
And this is a SPRINT!  

500m Ski ERG
500m Row ERG
1000m Bike ERG

All participants must submit a video of their attempt to get credit via the following ways:

Thundrbro / Alpha Babe Facebook Group HERE

Post it on Instagram as a REEL and tag @thundrbro

Angel Wings

Set 1 RPE-6: 5 Bodyweight Pull Ups

Set 2 RPE-7: 3 Weighted Pull Ups

Set 3 RPE 8-10: Three Attempts at a 1RM weighted Pull Up (Rest 2 Minutes between)

Standards: M-.7x bodyweight and 20 Reps/ L-.5x Bodyweight and 15 Reps

SCORE: Heaviest 1RM

Angel Wings

Set 1 RPE-6: 5 Bodyweight Pull Ups

Set 2 RPE-7: 3 Weighted Pull Ups

Set 3 RPE 8-10: Three Attempts at a 1RM weighted Pull Up (Rest 2 Minutes between)

Standards: M-.7x bodyweight and 20 Reps/ L-.5x Bodyweight and 15 Reps

SCORE: Heaviest 1RM

Welcome to the GRINDR! This labour requires a barbell, squat rack, and bumper plates.

The Ass GRINDR is 2 minutes to complete AMRAP of max back squats with your bodyweight on the bar (bodyweight is combined total of plates and bar weight).

On a 2 minute clock you will unrack the bar and begin squatting. Once the clock starts and you unrack the bar you cannot re-rack the bar. Re-racking the bar ends the attemp and you will be credited for what you accomplished. Pausing with the bar on your back is fine as long as the bar doesn't come off your back.

If you fail a rep and dump the bar your attempt is over.

Standards:

1. Squat must hit full depth every rep.
2. 
   Bar can be high-bar or low-bar position.
3. 
   Athlete must reach full extension at the top of each rep.
4. To qualify for a patch you must:
   
   1. Have the equivalant of your bodyweight on the bar (bar and plates combined)
   2. Accumulate 45 reps over 2min of work with each rep meeting the movement standard above

All participants must submit a video of their attempt to get credit via the following ways:

Thundrbro / Alpha Babe Facebook Group HERE

Post it on Instagram as a REEL and tag @thundrbro

Welcome to the Minotaur! This labour requires a Dumbbell (or KB), squat rack, and a bench or Roller pad.

-90 Seconds of Bulgarian Split Squats Right Leg (53/36lbs )

Rest 2 Minutes

-90 Seconds of Bulgarian Split Squats Left Leg (53/36lbs)

*Don’t bring back leg down during set
*Score total reps for both legs
*Standard is 80 total reps

Notes: On a 90second clock you will lift the bell and begin squatting. Once you start, you can't stop. Rest 2 minutes between legs. Just 1 max set each leg.You can pause, but keep the back leg up if you rest. Aim for 40-50 reps.

Standards:

1. Squat must hit full depth every rep.
2. Athlete must reach full extension at the top of each rep.
3. To qualify for a patch you must:
   
   1. Use the Rx weight.
   2. Hold the tempo throughout.

All participants must submit a video of their attempt to get credit via the following ways:

Thundrbro / Alpha Babe Facebook Group HERE

Post it on Instagram as a REEL and tag @thundrbro

Welcome to the Chest GRINDR! This labour requires a barbell, squat rack, Bench, and bumper plates.

Barbell Flat Bench, All Reps with a Tempo of 21X0

Set 1: Max Reps at 95lbs/65lbs (Use a weight you can get @30-50 Reps with)

Set 2: Max Reps at 135lbs/85lbs (Use a weight you can get @20-40 Reps with)

Set 3: Max Reps at 185lbs/105lbs (Use a weight you can get @15-25 Reps with)

Set 4: Max Reps at 225lbs/125lbs (Use a weight you can get @10-15 Reps with

Notes: Rest 3 Minutes between sets. This is epic! Each set is all out. Start with a light weight you can get at least 30-50 reps with for your first weight. Increase weight by @20-25% each set.

Standards:

1. 1. Men 150 reps TOTAL - Ladies 100 Reps TOTAL

All participants must submit a video of their attempt to get credit via the following ways:

Thundrbro / Alpha Babe Facebook Group HERE

Post it on Instagram as a REEL and tag @thundrbro

Welcome to Dante's Chest INFERNO! This labour requires a 30degree incline bench, barbell, rack, and a pair of Chesticles. 

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Barbell Incline Bench Press (30 Degree Incline)
Perform 2 Sets of 5 Reps to Build to M- 135lbs/ W-85lbs

Then...

1 Set of Incline Bench "Blood Starvation Set" Max Rounds

-Perform 10 Reps of Incline Bench
-Rest 15 Seconds with Hands on Barbell in the Rack
-Repeat For As Many Rounds As Possible to Failure

Standards:
Hands can Never Leave The Barbell
Elite Standard is 7+ Rounds and 135/85lbs

All participants must submit a video of their attempt to get credit via the following ways:

Thundrbro / Alpha Babe Facebook Group HERE

Post it on Instagram as a REEL and tag @thundrbro

Welcome to KFC baby- Deep Fried Chicken Thighs are here! This labour requires a barbell, Kettlebell, squat rack, heel wedge and/or and bumper plates.

This Labour is 3 Sets for MAX reps of back squats with your bodyweight on the bar (bodyweight is combined total of plates and bar weight) directly into MAX reps of Somersault Squats (70/53).

REST 3 Minutes between sets. Record Total combined reps. 

If you fail a rep and dump the bar your attempt is over.

Standards:

1. Squat must hit full depth every rep.
2. 
   Bar can be high-bar or low-bar position.
3. 
   Athlete must reach full extension at the top of each rep.
4. To qualify for a patch you must:
   
   1. Have the equivalant of your bodyweight on the bar (bar and plates combined)
   2. Accumulate 150 reps over the 3 sets of work with each rep meeting the movement standard above

All participants must submit a video of their attempt to get credit via the following ways:

Thundrbro / Alpha Babe Facebook Group HERE

Post it on Instagram as a REEL and tag @thundrbro

Welcome to the Golden Horseshoe! This labour requires a station to do dips.

Golden HorseShoe 100 Bar Dips For Time Broken Up as Needed

Notes: Be able to get at least 15 Reps off the bat or scale to band assisted or jumping dips. Minimal rest between long sets. Scale if you are getting less than 5 at a clip. Record total time.

Standard 4 Min or less!

All participants must submit a video of their attempt to get credit via the following ways:

Thundrbro / Alpha Babe Facebook Group HERE

Post it on Instagram as a REEL and tag @thundrbro

Welcome to The Shoulder STEROIDS!!! This labour requires a barbell, a lot of weight, and some minor mental health issues. 

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1 Set of Max Reps Standing Shoulder Press at Each Bar..

Set 1: 75lbs/ 55lbs

Rest 3 Minutes

Set 2: 95lbs/ 65lbs

Rest 3 minutes

Set 3: 115lbs/ 75lbs

Rest 3 Minutes

Set 4: 135lbs/85lbs

-For As Many Reps As Possible 

Standards:
100 REPS- No Push Press, No dip and drive. No Jerks (both figuratively and literally)

All participants must submit a video of their attempt to get credit via the following ways:

Thundrbro / Alpha Babe Facebook Group HERE

Post it on Instagram as a REEL and tag @thundrbro

Welcome Comrade!!! This labour requires a Kettlebell... and your soul. 

The Russian Juggernaut is straightforward. 

150 Russian KB Swings. For time. 70/53lbs

Standards: Elite Performers should be able to finish this sub 5:00 minutes!

All participants must submit a video of their attempt to get credit via the following ways:

Thundrbro / Alpha Babe Facebook Group HERE

Post it on Instagram as a REEL and tag @thundrbro

Welcome to The Swollen Python! This labour requires 2 Big Ole Dumbbells and massive biceps...

2 Attempts to Get As Far Through The Following Complex...

With a M-35/F-20lbs Set of Dumbbells:

Curl Both Arms Up to 90 Degrees... then:

-1 Bicep Curl Each Arm - Holding Opposite at 90 into...

-2 Bicep Curl Each Arm - Holding Opposite at 90 into...

-3 Bicep Curl Each Arm - Holding Opposite at 90 into......

As Far As You Can Make It Through The Complex Without Stopping! (Performance Standard=8 Rounds)

**Rest 3 Minutes Between Attempts

All participants must submit a video of their attempt to get credit via the following ways:

Thundrbro / Alpha Babe Facebook Group HERE

Post it on Instagram as a REEL and tag @thundrbro

Welcome to the Tigers Blood

Details: Tiger's Blood 3 Attempts at a Max Effort 500 Meter Row For Time Rest a Full 5 Minutes Between Efforts Notes: Rest 5 minutes between sets. Record slowest time across all 3 efforts. Record fastest time. Set the damper high. Sub 400 meter run or 500 meter bike.

Standard: Men 1:20 Ladies 1:40

All participants must submit a video of their attempt to get credit via the following ways:

Thundrbro / Alpha Babe Facebook Group HERE

Post it on Instagram as a REEL and tag @thundrbro