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The Dirty Dozen: 15-min Crossfit Challenge

CrossFit is huge, and you can be too when you try more workouts like this. Our 15-minute challenge will have you sweatin’ buckets & stackin’ slabs in no time.

Gym
Lose fat
Gain muscle
Increase endurance
Adults
The Dirty Dozen: 15-min Crossfit Challenge

Go all out on this one, you have our full permission. When the stopwatch starts you have only 15 minutes to complete the full Dirty Dozen. Once completed, start thinking of ways to beat it in 10. And so the challenge continues!

This is really a full-body wrecker, using a beautiful combo of upper-body, lower-body, and core work; you’ll certainly feel it in the morning. Even though 15 minutes sounds like a short amount of time, you’ll be truly shocked at how much you can push yourself in the time it takes to go number two.

Full gym
Lose fat, Gain muscle, Increase endurance

Single workout details

Set up your equipment before starting the stopwatch (40lb barbell, 24 inch box, medicine ball), in order to move from one exercise to the next without wasting precious time.

You’ll feel a strong need to rest at various points during this workout, especially after the burpees, push through it. You know that you can. What will be your best time?

Want a little boost in your workout? Want to avoid an injury? Want to recover faster and come back to the next workout stronger than ever? Then we highly suggest working your way through the warm-up and cool-down attached to this workout! You can thank us later. YES to muscles and NO to injuries!

Updated Mar 19, 2025

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The Dirty Dozen
The Dirty Dozen 10 min · Abs, Arms, Back, Chest...
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Take advantage of the meticulously crafted exercise programs in our library to save you hours while effectively supporting your clients and patients in achieving their goals:

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Explore our growing selection of outstanding programs! You’ll find engaging fitness programs created by our certified personal trainers and regularly improved based on member feedback, as well as specialized cardiac rehab programs.
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Absolutely! Our cardiac rehab exercise programs are meticulously designed following AACVPR and ACSM guidelines. Each program is carefully peer-reviewed and vetted by two certified CR clinicians, ensuring that every workout is practical, high-quality, and ready for real-world clinical applications.

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