Were you scared to try the 12 Days of Christmas workout two weeks ago? If so, today’s workout will give you a taste of what you missed. I’m calling this WOD The Reverse 12 Days of Christmas AMRAP. Some of the movements have been changed from before, but the general idea is the same. We will complete each exercise in descending order starting with 12 mountain climbers, then 11 Superman holds, 10 double unders, 9 jumping jacks, 8 box step-ups, 7 power cleans, 6 pull-ups, 5 inchworms, 3 handstand push-ups, 2 air squats, and 1 wall walk. We will then repeat this sequence again and again until the 20 minutes are up.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
The Reverse 12 Days of Christmas AMRAP
Rx:
20 minute AMRAP:
12 mountain climbers (right leg + left leg counts as 1 rep)
11 Superman holds
10 double unders
9 jumping jacks
8 box step-ups (24in., 20in.)
7 power cleans (95lb, 65lb)
6 pull-ups
5 inchworms
4 toes-to-bar
3 handstand push-ups
2 air squats
1 wall walk
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it is usually necessary to scale other aspects of the workout as well. Make the changes you need to make so that the WOD is doable for you today. A beginner’s version of today’s workout could look like this:
Scaled 1:
20 minute AMRAP:
12 mountain climbers (right leg + left leg counts as 1 rep)
11 Superman holds
10 single unders or imaginary jump rope
9 jumping jacks
8 box step-ups to a comfortable height
7 dumbbell power cleans or dumbbell hang power cleans (10lb, 8lb)
6 ring rows
5 inchworms
4 toes-to-rig
3 seated dumbbell presses (10lb, 5lb)
2 air squats to plyo box
10 second downward-facing dog stretch
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:
20 minute AMRAP:
12 mountain climbers (right leg + left leg counts as 1 rep)
11 Superman holds
10 single unders
9 jumping jacks
8 box step-ups to a comfortable height
7 power cleans (45lb, 35lb)
6 jumping or banded pull-ups
5 inchworms
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 total number of rounds and repetitions you complete during today’s 20 minute AMRAP. 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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