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Famous 12 Days of Christmas WOD [No Equip Option]

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Are you ready for the 12 Days of Christmas WOD? Give this WOD (workout of the day) a shot and see what time you end up with!

Why a 12 Days of Christmas WOD?

It’s fun!

No, but for real, it’s just like any other Workout Of The Day, only it’s a Christmas version of it.

These are generally more intense and require you to use good for as you go through the entire workout. Don’t get lazy and let your form slack, or you could injure your muscles.

Keep your form, don’t rush, and have fun.

Can you scale the WOD?

I didn’t put any weights in the dumbbell & kettlebell so that you can decide which weight to use on your own. Once you go through it the first time, you can gauge whether you need to scale it up or down.

I would err on the side of opting for a lighter weight the first time just in case you burn out before you make it all the way through.

What if I don’t have any equipment?

Don’t worry! I created a bodyweight-only 12 Days of Christmas WOD down below for you!

Give it a shot and see how you like it. If there is a movement you cannot do because of limitations, feel free to swap it out with a lower-impact version. Or, choose your exercise entirely.

That’s the beauty of this workout.

– Find more on Crossfit.com

How do you actually do the workout?

It’ll look like this while you’re doing the workout:
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
6-5-4-3-2-1
7-6-5-4-3-2-1
8-7-6-5-4-3-2-1
9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
11-10-9-8-7-6-5-4-3-2-1
12-11-10-9-8-7-6-5-4-3-2-1

Enjoy!

preparing for the 12 days of christmas wod

12 Days of Christmas WOD With Dumbbells and Kettlebells

For Time (make sure you’re adding a movement each round):
1 Dumbbell Thruster
2 Kettlebell Swing
3 Dumbbell Deadlift
4 Push-ups
5 Overhead Squat
6 Sit-ups
7 Jumping Jacks
8 Mountain Climbers
9 Dumbbell Lunges
10 Squats
11 Devils Press
12 Burpees

12 Days of Christmas WOD Without Weights

For Time (make sure you’re adding a movement each round):
1 Jumping Lunge (each side)
2 Lunges (each side)
3 High Knees (each side)
4 Push-ups
5 Plank Walks (each direction)
6 Sit-ups
7 Jumping Jacks
8 Mountain Climbers (each side)
9 Frog Pump
10 Air Squats
11 V-Up
12 Burpees

Equipment You Might Want

Here are a few items you might want to gather and add to your workout gear slowly. I have eight kettlebells currently in different weights, and I also have a few sets of dumbbells too.

Something you might add to this list is a jump rope. Those are very effective at being a solid workout by themselves.

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12/02/2022 05:32 pm GMT
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12/03/2022 06:52 am GMT
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12/02/2022 06:27 pm GMT
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12/02/2022 06:31 pm GMT

Add these CrossFit WODs to your list too:

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