Complete as many rounds as possible in 12 mins of:

50 Air Squats

7 Strict Pull-ups

10 Double Dumbbell Power Cleans

“Nasty Dozen” is a twist on an old school benchmark workout that balances weightlifting and gymnastics
Choose weights and variations that allow you to complete 3-4 rounds over the 12 minutes of work
This works out to a round every 3-4 minutes

Within the workout, this should be a station you can clear in 1 minute or less
Adjust reps or choose from a variation listed in “modifications” to match that recommendation

One head of the dumbbell makes contact on the ground outside of the feet for this movement
There is no prescribed loading, as everyone has different dumbbells available at home
Ideally, weโ€™re clearing this station in 1-3 quick sets
If you only have heavy dumbbells, you can bring the reps down to something like 7
If you only have really light dumbbells, you can increase the reps to something like 14 or 21 to get the right stimulus

Reduce Reps
Banded Strict Pull-ups
Ring Rows
Inverted Rows
Barbell Bent Over Rows
Double Dumbbell Rows
Single Dumbbell Row (7 Each Side)
Odd Object Rows (2x Reps)

Single Dumbbell Power Cleans (10 Each Side)
Odd Object Power Cleans
Barbell Power Cleans
Box Jumps

The final two movements of each round involve an upper body pull
On the dumbbell power cleans, let’s focus on using the hips and legs to the best of our ability – as the arms will likely be fatigued from the strict pull-ups
Jump the weight to the shoulders instead of trying to pull it up
While the upper body movements stick out on paper, much of the workout will be spent on air squats
Make sure you have 3 points of contact with the feet to ensure proper balance and technique through these 150 total squats
These 3 points of contact are the big toe, pinky toe, and the heel

Determine your speed on the air squats based on how comfortable you are with the two movements that follow
The more confident you are with strict pull-ups and dumbbell power cleans, the faster you can cycle these squats
If you know you’re going to take a few breaks on the bar and bells, slow down your cycle time to make sure your breathing is under control for the more challenging movements

Having good self awareness of your abilities on each of these movements will help you determine the best strategy
Envision what you can realistically hold for sets if you were to make it to the 3rd round of the workout and do that from the beginning
Especially on the strict pull-ups, it’s better to be conservative early and speed up later than it is to start hot and gradually slow down
Breaks tend to be a lot shorter when they are pre-determined as opposed to unplanned
Keep in mind there will be some interference between the two movements – as both involve an upper body pull
Consider the following sets for the strict pull-ups:
1 Set: 7
2 Sets: 4-3
3 Sets: 3-2-2
4 Sets: 2-2-2-1
Consider the following sets for dumbbell power cleans:
1 Set: 10
2 Sets: 5-5
3 Sets: 4-3-3

6 Minutes For Quality
3 Inchworms
6 Russian Baby Makers
9 Double Dumbbell Romanian Deadlifts