Our 12 Workouts of Christmas is back featuring 12 amazing exercises. This year, we have included 3 unique workouts. A beginner level, intermediate level, and advanced level. Let’s Get Fit and Healthy this Christmas
12 Workouts of ChristmasDownload PDF
|1||Travelling Bear (1 Lap)||Travelling Bear (1 Lap)||Travelling Bear (1 Lap)||Push||Core|
|2||Inverted Row||Pullup||Burpee Chest 2 Bar||Pull|
|3||Thrusters 45/35||Thrusters 55/45||Thrusters 75/55||Squat||Push|
|4||Strict Press 45/35||Push Press 55/45||Push Jerk 75/55||Push|
|5||Abmat Sit-ups||Toes to Bar||Medball Toes 2 Bar||Core Flexion|
|6||Crab Reach||Scorpion Reach (Per side)||Scorpion Switch (Per Side)||Core Extension|
|7||Knee Pushups||Strict Pushups||Clap Pushups||Push|
|8||Air Squats||Overhead Squats||Plyo Squats||Squat|
|9||Kettle Bell Swing 35/25||Alternating Kettlebell Swings 35/25||American Swings 44/35||Hinge|
|10||Assisted Lunges (Per Side)||Walking Lunges (Per Side)||Plyo Lunges (Per Side)||Lunge|
|11||Barbell Curls 45/35||Barbell Cleans 55/45||Barbell Squat Cleans 75/55||Pull||Hinge|
|12||Hanging Knee||Hanging L-Hold||Hanging Oblique Crunch||Core||Anti Rotation|
Instructions for 12 Workouts of Christmas
If you happen to be a Sand & Steel Client … this will be next workout :-). Enjoy!
Beginner: working with a personal trainer for less than 6 months. Intermediate: working with a personal trainer for 6 months – 12 months. Advanced: working with a personal trainer for more than a year.
Step 2) Scale all exercises
Make sure you can safely perform all 12 exercises. If you cannot do a specific exercise, scale it with a similar exercise.
Step 3) Check weights on all exercises
Make sure you can do the exercise at your selected weight. You should be able to do the designated number of reps at the same weight.
Step 4) Setup your Equipment in Advance
Since this is a chipper-style workout, you’ll want all your equipment carefully laid in the order that you are doing the exercises. Also, write out your workout on a whiteboard.
The 12 Workouts of Christmas Programming
The workouts sets look as follows:
- Set 1: Day 1
- Set 2: Day 2, Day 1
- Set 3: Day 3, Day 2, Day 1
- Set 12: Day 12, Day 11, Day 10, Day 9, Day 8, Day 7, Day 6, Day 5, Day 4, Day 3, Day 2, Day 1,
How Many Reps?
Reps are controlled by the Day #. So you do 1 rep of Day 1, 2 reps of Day 2, 3 reps of Day 3, etc.
How Much Rest?
You can rest when you are done. It’s a chipper WOD— so no rest. You are to complete the workout as fast as possible. This workout is designed to be a timed workout. So make sure you have all your scalings, weights, and equipment ready before starting the 12 Workouts of Christmas. 3-2-1 Go!
How Much Time?
45 Minutes is the time cap. Coaches have 15 minutes to scale and warmup the clients. If the client cannot finish in 45 minutes just write down your name and # of rounds completed in 45 minutes.