12 rounds for time, starting with 1 and adding an exercise each round:
1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
Perform this workout like the "12 Days of Christmas" song. In Round 1, perform 1 wall walk. In Round 2, perform 2 candlestick rocks, then 1 wall walk. In Round 3, perform 3 burpees, 2 candlestick rocks, and 1 wall walk. Continue adding a new exercise each round.
Post time to comments.
Compare to 231225.
Stimulus and Strategy:
Today’s workout is all bodyweight movements. Scale the difficulty of each element so you can keep moving and perform the reps of each movement unbroken — more moving and less hook-gripping your shorts.
Scaling:
The exercises with the most reps are push-ups through jumping lunges — anywhere from 36 to 42 reps. Reduce the reps as needed or only perform the even rounds (i.e., in Round 1, perform 2 candlesticks, then 1 inchworm. In Round 2, complete 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding two new exercises each even round).
To reduce the complexity of these bodyweight movements, reduce the range of motion. For example, on the wall walks, only take two steps toward the wall or perform an inchworm. On the burpees, perform an up-down. On the handstand push-ups, perform a dumbbell shoulder press or pike push-up. And for the single-leg squats, use a higher target or do an air squat.
In case of injury or limitation, substitute equipment to preserve the movement function as much as possible, or choose an alternative suitable for your situation.
Intermediate option:
Same as Rx’d.
Beginner option:
12 rounds for time, starting with 1 and adding an exercise each round:
1 inchworm
2 candlestick rocks
3 burpees
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 dumbbell shoulder presses
12 box step-ups
♀ 10-lb dumbbell, 12-inch box
♂ 15-lb dumbbell, 20-inch box
Perform the workout like the "12 Days of Christmas" song. In Round 1, perform 1 inchworm. In Round 2, perform 2 candlesticks, then 1 inchworm. In Round 3, perform 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.
Coaching cues:
As you lower yourself to the bottom of an air squat, think about grabbing the floor with your toes and “screwing” your feet into the ground. This will keep your knees tracking your toes and your entire foot in contact with the ground.
Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Broad Jump
The Kipping Handstand Push-Up
The Single-Leg Squat
Push-Up on the Knees
The Dumbbell Press
The Box Step-Up
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Comments on 241225
54 Comments
Rxd 20:37
M/38/6’/177#
19:05 Rx
201225: 20:08 Rx
Deo gratias
Time 21:02
18:10, not as good as past PR of 17:38. Been really sick for awhile.
Conditioning wasn’t there.
M/53/5’11/195.
30:11. First WOD after Week+ off w chest flu. So went slow.
Swapped strict PU for candlesticks. HSPU piked off box. Pistols off box.
42/m
12 rounds for time, starting with 1 and adding an exercise each round:
1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
time: 31:15
46/m rx'd 30:51
12 rounds for time, starting with 1 and adding an exercise each round:
1 wall walk
2 THRUSTER @115
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 BURPEES RING MU
time: 30’25😃
Completed 12/27 at the Y. Subbed in 22” box jumps for broad jumps. I messed the order up starting each round with the wall walk but the rep count was the same. Whoops.
21:33
hspu to folded towel both rounds in 2 sets
pistols with small assistance at bottom
2022-22:55
(jumping lunges doubled first 2 years accidentally)
2021-27:16
2020-28:00
Rx’d in 35:50
23:40 Rx
Compare to:
231215 - 20:05
221225 - 19:30
211225 - 18:16
201225 - 20:52
Male-44 years old
RX’d workout
Time: 29:50 ☹️
This workout was a reminder my conditioning is not where I would like it to be.
20:11 - Rx but with more of a curtsy to guard L knee on pistols.
Also wasn’t sure of the odd number of lunges so did a total of 10 walking lunges and 18 jumping lunges each round.
Lots of legs!
RX'd except sub'd inverted push-ups for the handstand push-ups.
The sequence of jumping squats, jumping lunges, and broad jumps really compounded the fatigue on the quads!
24:13
M/48
My Training on Wednesday morning, December 25
12 Rounds For Time, starting with 1 and adding an exercise each round:
1 Wall Walk
2 Candlestick Rocks
3 Burpees
4 Pushups
5 Walking Lunges
6 Air Squats
7 Situps
8 Jumping Squats
9 Jumping Lunges
10 Broad Jumps
11 Handstand Pushups
12 ¨Single leg Squats (Pistols)
I completed the Workout in 32.57 minutes.
https://youtu.be/1onVg0zjOdc
Merry Christmas! subbed broad jumps for box jumps 26:45. 43M
29.35
28:14
Decided to do the 12 days Jim posted yesterday.
1 burpee
2 push press, 95#
3 front squat
4 hang power clean
5 deadlift
6 box jumps, 24"
7 pull-ups
8 push-ups
9 sit-ups
10 squats
11 kb swings (35# DB, heaviest I have)
12 (1x500m row)
352 reps + 1x500m row
25:22
Happy holiday wishes to all, suspects!
Nice job! That's a tough one!
Merry Christmas
Rx’d: 19:40
Merry Christmas, y’all!
231225: 19:15
221225: 19:48
211225: 23:54
201225: 28:06
Great job!
Great job my man!
Excellent! Nice improvement over the years!
Great job!
18:50
Great work!
Nice work!
241225
Rx, outside 73F at the rooftop bar
21:34
231225
Rx, Outside 55F
21:47
221225
Rx, outside 22F
21:24
Nice work with some nice weather this year
Beginner option:
12 rounds for time, starting with 1 and adding an exercise each round:
26:04
If such a workout comes up, and I did not know it, and I had to write a class shedule, how can one estimate a time for the workout? 230 reps? 4sec/reps? +50%? 20-25min?
I did not time mine, close to 30min, scaled wallwalks after rd 3 to inchworms, candlestick rocks hand assisted, scaled burpees with no jump from beginn for no reason, scaled hspu to pike push ups and failed pistols after 3 reps, then did 12 narrow stance squats.
Rx, time 30’ 33’’ with my wife interrupting me to do the intermediate version in 27’ 51’’
Globo wod: if hspu are not feasible sub piked pushups frim an object or hand release pushups. For single leg squats sub bulgarian spilt squats if dumbbells and a box are not available.
Rx 18:10
Merry Christmas and Happy Holidays to my
CrossFit Family❤️
Merry Christmas to you and great work!
Afternoon 1 hour 15miles C2 bike
Fantastic work!
Awesome job!
I got the same thing exact. 18:10 I did a workout earlier too. The med ball cleans and snatches. F/145/5’5”
12 rounds for time, starting with 1 and adding an exercise each round:
1 wall walk
2 candlestick rocks-hand assist to stand
3 burpees
4 push-ups- hand release
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups-pike off bench
12 single-leg squats-to box (16 inch)
18:49, in a Santa hat, quietly (ish), while everyone else slept.
Merry Christmas to y'all who celebrate & wonderful Wednesday to the rest!🌲
Nice work! I did the quiet thing too, but I forgot my hat this year.
Great work, Favo Claus
Very well done!
18:14
Awesome
Well done!
22:10 RX
sneaky hard on legs