Listen to the song a few times before you head to the gym for this one. It will make the flow make a lot more sense, but some portion of you will still mess it up 🙂
This workout is performed exactly like the song, “The 12 Days of Christmas”
“On the first day of Christmas, my true love gave to me: 1 box jump”
“On the fifth day of Christmas, my true love gave to me: 5 American KB swings, 4 handstand push-ups, 3 toes-to-bar, 2 wall balls, and 1 box jump”
Complete in this scheme until you have completed the 12th day (12-11-10-9-8-etc)
Intended Stimulus
Nothing particularly high volume, heavy, or high skill, but it adds up over the course of 12 “days”. Be smart in your equipment layout to minimize transitions and especially on day 11 and day 12 with the barbell cycling, try to hang on to the bar.
Movement Standards
Too many to list. When in doubt, move through a full range of motion rather than a partial range of motion. If you’re going to move like crap on camera, please don’t @ us
Adaptations / Modifications / Scales
Again, too many to list. When in doubt, modify load first to maintain the rep scheme & range of motion. If you need ideas on modifying this for a patient or athlete, throw a comment up or message us on Instagram for specific help
Wishing you all a very Merry Christmas and a happy holiday season!
