The 12 Days of Christmas Workout Explained (With Multiple Variations)

This post is all about the 12 days of Christmas workout!

This fun 12 Days of Christmas workout is a classic CrossFit WOD that many gyms and individuals will perform either on Christmas Eve or (if you’re SUPER committed) on Christmas Day!

It’s the perfect way to spread some holiday cheer (and lots of sweat), while having a blast celebrating the holiday in a healthy way!

This workout is one that’ll push you like no other… So prepare for your muscles and lungs to be on fire! However, you’ll feel SO good once it’s done, and who doesn’t enjoy a good holiday meal 10x more when they know they’ve earned the calories?! 🥧

For your convenience, I’ve included several different 12 Days of Christmas WOD variations so that you can do the workout regardless of how much equipment you have or where you’re choosing to do it! ☺️

This post is all about the 12 days of Christmas workout!

This post contains affiliate links. You can read our full disclaimer here.

12 Days of Christmas Workout

What is the 12 days of Christmas workout?

Here’s how this workout goes… You start with movement one for round one. Then for round two, you do movements two AND one. Then for round three, you do movements three, two, AND one…. And so on, all the way up to round 12!

You always start each new round with the movement you are adding on! The best thing to remember is… When in doubt, do it just like the order of the song!

 

12 Days of Christmas Workout (Full Equipment):

For time, adding one movement each round:

1 sumo deadlift high pull (75/55 lb.)

2 push press (75/55 lb.)

3 burpees over barbell

4 power cleans (75/55 lb.)

5 toes to bar

6 kettlebell swings (53/35 lb.)

7 pull-ups

8 lunges

9 push-ups

10 cal. erg

11 box jumps

12 wall walks

12 Days of Christmas Workout (Dumbbells):

For time, adding one movement each round:

1 devil press (50/35 lb.)

2 DB push press (50/35 lb.)

3 burpees over DB

4 DB power cleans (50/35 lb.)

5 sit-ups

6 DB swings (50/35 lb.)

7 DB deadlifts (50/35 lb.)

8 lunges

9 push-ups

10 pistols (or air squats)

11 broad jumps

12 wall walks

 

12 Days of Christmas Workout (No Equipment):

For time, adding one movement each round:

1 min. plank hold

200 meter run

3 burpees

4 ski jumps

5 sit-ups

6 jump squats

7 frog pumps

8 walking lunges

9 push-ups

10 pistols (or air squats)

11 broad jumps

12 mountain climbers

 

12 Days of Christmas Workout (Partner Workout):

To perform the 12 Days of Christmas WOD with a partner, all you need to do is choose your preferred variation from above and then choose between one of these two options:

1. Divide the reps in half. “You go, I go” style. Basically, you’re completing the workout as is, but together. This is a scaled approach to the workout.
2. Both complete the reps, one after the other. So for example, if we were doing the full equipment version, I would do one SDLHP, then my partner would do 1 SDLHP. Then I would do 2 push press and 1 SDLHP, then my partner would do 2 push press and 1 SDLHP…  And so on! This is a more RX approach to the workout, just with extra rest built in.

 

[show_shopthepost_widget id=”4853851″]

 

How long does the 12 days of Christmas workout take?

Depending on which variation of the workout you decide to do, the time will vary. Your time will also vary depending on your current athletic ability… Remember, this workout is “for time,” meaning you’re trying to get through it as fast as possible!

On average, the 12 days of Christmas WOD should take you anywhere from 25-45 minutes.

Don’t give up. Take one rep at a time, breathe, and just keep going! The reward at the finish will be well worth it! ☺️

 

How many reps are in the 12 days of Christmas workout?

There are 364 total reps in the 12 days of Christmas workout challenge! I know you can do it! Just focus on taking one rep at a time, and staying mentally present. Don’t worry about how quickly others are doing it. You’ll finish when you finish.☺️

 

What does WOD mean in CrossFit?

WOD simply stands for workout of the day. — In CrossFit, the workouts are different every single day, so “WOD” is simply referring to what’s on the agenda for that current day.

 

I hope you have a blast doing this 12 Days of Christmas workout! Feel free to comment below if you have any questions!

ALSO READ: 9 Hilarious CrossFit White Elephant Gift Ideas Everyone Will Love