Christmas is over, but I had a request that we repeat the 12 Days of Christmas workout, and I am happy to oblige! However, since we did this workout so recently, let’s put a small spin on it and do Reverse 12 Days of Christmas instead.
For this WOD, we will complete each exercise in descending order starting with 12 deadlifts, then 11 Superman holds, 10 double unders, … , 3 handstand push-ups, 2 air squats, 1 wall walk. The next round we will skip the 12 deadlifts and start with the 11 Superman holds and work our way back down. This will continue 10-9-8-7-6-5-4-3-2-1, 9-8-7-6-5-4-3-2-1, 8-7-6-5-4-3-2-1, all the way to 3-2-1, 2-1, 1.
Beware: just like last time, this will be a long one, so don’t be afraid to give yourself a time cap, anywhere from 20 to 30 minutes according to how much time you have available today, and treat today’s workout like an AMRAP. Just get as much work done as you can, and quit when your time is up.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Reverse 12 Days of Christmas
Rx:
For time:
12 deadlifts (bodyweight)
11 Superman holds
10 double unders
9 sit-ups
8 dumbbell box step-ups (24in., 20in.) (50lb, 35lb)
7 dumbbell power cleans (50lb, 35lb)
6 box jumps (24in., 20in.)
5 burpees
4 toes-to-bar
3 handstand push-ups
2 air squats
1 wall walk
Beginners should modify the movements to match their current fitness level. Also, feel free to give yourself a time cap that seems reasonable.
Scaled 1:
For time:
12 kettlebell deadlifts (35lb, 22lb)
11 Superman holds
10 single unders or imaginary jump rope
9 anchored sit-ups
8 dumbbell box step-ups to comfortable height (10lb, 8lb)
7 dumbbell power cleans or dumbbell hang power cleans (10lb, 8lb)
6 box jumps to comfortable height
5 elevated, jumping, no push-up burpees
4 toes-to-rig
3 seated dumbbell presses (12lb, 8lb)
2 air squats to plyo box
1 inchworm
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
12 kettlebell deadlifts (50lb, 35lb) or barbell deadlifts (115lb, 85lb)
11 Superman holds
10 single unders
9 straight-leg sit-ups
8 dumbbell box step-ups to comfortable height (35lb, 25lb)
7 dumbbell power cleans (35lb, 25lb)
6 box jumps to comfortable height
5 step-back burpees
4 hanging knee raises
3 box handstand push-ups
2 air squats
1 box wall walk or partial wall walk
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete today’s workout or the number of rounds you finished in your time cap. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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