Warm-Up
2 Rounds:
400m Run
8 Empty Bar RDLs
8 Empty Bar Front Squats
8 Empty Bar Thrusters
8 Empty Bar Overhead Squats
4 Burpees
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
12 Days of Christmas
1 Deadlift
2 Hang Power Clean
3 Front Squat
4 Press
5 Back Squat
6 Push Press
7 Thrusters
8 Clean
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squats
12 Burpees
Load Options:
RX: 115#/75#
AX: 95#/65#
Variation B:
12 Days of Christmas
1 Down Up
2 Burpees
3 Air Squats
4 Single-Leg Squats
5 Close Grip Push-Ups
6 Wide Grip Push-Ups
7 Jumping Squats
8 Jumping Lunges
9 Sit-Ups
10 V-Ups
11 Broad Jumps
120-Second Plank Hold
Workout Tip
For both variations, perform the workout like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. For example:
1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1
You should only do the 12th station one time. Choose a load option that is light.