The end of the year is the perfect time to get serious about your fitness journey as you prepare to enter a new one. Kickstart your transformation with The 12 Days of Christmas Workout, featuring high-intensity interval training inspired by CrossFit.
This 12-day challenge will ignite your body and help you get in shape, with workouts designed for intermediate to advanced levels. Prepare to elevate your fitness and start the new year stronger than ever.
What is the 12 Days of Christmas Workout?
The 12 Days of Christmas Workout includes 12 CrossFit-style movements that have to be trained one after the other, with the number of reps being done in ascending order according to the famous 12 Days of Christmas Song. Generally, CrossFit WOD (Workout of the Day) includes 1-5 exercises, but this special Christmas Holiday WOD is a more intense version.
More high-intensity workout routines:
12 Days of Christmas Workout [Free PDF]
![12 Days of Christmas Workout [Free PDF]](https://images.surferseo.art/86ece13c-e41c-4b5a-b6c4-3e081428aa05.png)
Now, let’s get down to the routine that’s all set to whip you into the best shape of your life. It consists of a mix of weight lifting, cardio, and bodyweight exercises which will activate your body as a whole to ensure a balanced and proportionate strengthening and muscle growth. Download our handy 12 Days of Christmas Workout Free PDF tool to print and hang at your workout space for easy reference as you work towards achieving this goal! To perform these exercises effectively, it is important to have enough space to complete movements like burpees.
1 Burpees
2 Wall Walks
3 Barbell Overhead Press
4 Pull-Ups
5 Jumping Jacks
6 Bicycle Crunches
7 Sumo Deadlift High-Pull
8 Air Squats
9 Kettlebell Swings
10 Box Jumps
11 Plank Hip Dips
12 Push Ups
Learn more:
How To Do the Yoga Push-Up Effectively
How to do the 12 Days of Christmas Workout?
If you’ve listened to the 12 Days Of Christmas song, you would’ve picked up a pattern. This particular workout is meant to be followed in the same manner that the song is sung.
For example, you begin by doing the 1st movement, which is followed by two reps of the 2nd movement and one of the 1st movement. Then, three reps of the 3rd movement, two of the 2nd, one of the 1st, and so on. You will go on to do this until you get to the final round of twelve reps of the 12th movement, eleven reps of the 11th movement, and it goes on. As mentioned before, it is not a very easy feat, but it’s sure to be a very efficient full-body workout routine that will test your strength and endurance. Perfect for all those looking to end the year on a challenge!
What is the intensity of the 12 Days of Christmas Workout?
If you’re not aware of how to execute these exercises and don’t have much experience with CrossFit training, be sure to educate yourself well before attempting this workout. This is because, more than the exercises itself, the challenge in this routine is shifting from one exercise or one movement to another multiple times. So it certainly helps how to train in these exercises well beforehand in order to not face hesitation while executing them.
The volume of the reps is what will test your endurance and strength. By the end of the workout, you would’ve completed an incredible 364 reps, which is a very commendable feat and certainly a great workout option to go for if you’re looking to feel extra good about yourself for the year.
How Long Should I Take to Complete the 12 Days of Christmas Workout?
It is recommended to have some level of experience for attempting this particular Christmas WOD, and how long it can take for someone to complete differs according to their fitness level. But even within trained athletes, we have people at different levels, so here’s the time duration we suggest to test yourself:
- In general, beginner athletes take around 35 minutes and more to complete.
- Intermediate athletes can attempt to finish it in 30 minutes or less.
- For advanced athletes, it’s possible to finish it within 20 minutes or less.
For more beginner-friendly challenges:
The Ultimate 28-Day Calisthenics Workout Challenge [Free PDF]
28-Day Wall Pilates Challenge For Strength and Weight Loss
Conclusion
We hope that you experience some exhilaration in training all the movements and this Christmas CrossFit workout inspires you to keep up the momentum for the next year. Merry Christmas and happy holidays! For more workout resources and helpful tips to keep up your fitness journey, check out the JustFit app!
