12 Days of Christmas WODs (You Can Do at Home)
While most people see Christmas as a time to kick back and relax, you’re just worried about how many workouts you’re going to miss because of travel, and because there’s no box near to where your folks live. Contents
We get it, don’t worry. Say no more.
We all know the score, and that’s why we’ve prepared 12 original workouts that you can do anywhere, anytime, with minimal equipment (maybe just a Velites Fire 2.0 jump rope.)
Staying in shape over the holidays
Christmas is a good time to relax and reflect on a year’s training, but there’s no need to slack just because we’re entering a no-man’s land of work and closed boxes.
It’s important to keep up the hard work, to commit to your goals and to stay accountable to yourself.
Is it tempting to pack it all in for a few weeks?
Maybe, probably not if you’re serious about your training, but if you do, come January, you’ll regret it.
We’re talking about keeping up the intensity, since that’s what CrossFit is all about, and we’re talking about sticking with an athlete’s mindset. You’ve got to eat right, too. Enjoy yourself, but don’t use Christmas as an excuse to load up on sugar.
Whenever possible, swap sugar and carbohydrates for protein.
Protein keeps you feeling full for longer, and does much more to help you build and retain lean muscle mass. That’s key over this time of year, when you might not have access to heavy weights, that you can maintain muscle mass and use this as a chance to recover before getting back at in 2017.
If you’re not someone who indulges in a lot of unhealthy food usually, then you won’t miss it, you can’t miss it, if you don’t start in the first place just because it’s Christmas.
Limit your alcohol consumption, too, if you can.
Even in the short term, when it comes down to it, you pick one or the other: performance or alcohol. The choice is yours, but if you’re here, then you’re probably all about training and feeling great, so stick with it and get a headstart going into the new year.
Here, we’ve grouped the 12 days of Christmas WODs into categories, but you can mix and match them however you like.
The benefits of training bodyweight
All of these workouts use your own bodyweight as the resistance and limiting factor, which is great, since it means the payout is relative to how hard you’re willing to push yourself.
Training bodyweight exercises is also a great way to stay in touch with your raw strength, to build lean muscle mass while still being able to move with speed and agility; something which can start to go away of all you do is train with barbells.
Home WODs For Speed
Velites Does Annie
50-40-30-20-10 (time cap: 7 minutes)
In the remaining time, do as many push-ups as possible. Your score is the total number of push-ups.
Jumping For Joy
Handstand hold for the length of time is takes to complete each set (e.g. If 100 double-unders takes 1:15, handstand hold for 1:15 before starting your 80.)
Session (5*50 DU unbroken )avec @travel_and_fit pour qu’elle teste sa nouvelle corde #velitessport fraîchement réglée non sans mal ? Avant ca ,un WOD bien sympa : Amrap 9′: 3 hang power snatch 6 OH squat 9 chest to bar #cf #crossfit #crossfitlutece #DU #doubleunders #aep #apprendrelacordeavecSophia #perdudavance wod#snatch #c2b #overhead
- 20 seconds high intensity shadow boxing
- 10 burpees
Getting ready to take on 2017 like a boss, right?
CIRCUIT CARDIO WOD BOXING One punch one burpee one push-up and Two… Two.. #boxing #wodofday #jab #punch #cardio #workoutmotivation #cardioworkout #burpees #burpee #crossfitboxing #training #trainforfight #trainhard #trainoutside #pullups #pushup #pressups #shadowboxing #wod #wodboxing #strentch #boxingpower #physicalcondition #fullbody #fit #fitness #muscles #motivation #fitnessmotivation
Wrap It Up
10-9-8-7-6-5-4-3-2-1 (then reverse)
- Tuck jump burpees
It’s the second wave of rounds from 7 up to 10 that’ll get you.
Home WODs For Endurance
Climbing the Walls
- 20 wall climbs
- Run 1 mile
- 20 wall climbs
Don’t be fooled by the simplicity of this one, that second set of wall climbs is no joke.
Hold It Right There
- 5 rounds for time
- 60 second squat hold
- 20 burpees
Oh, you’re going to feel those quads start to burn.
A day late but it’s time for my 12 days of fitness! One the first day of fitness my PT gave to me…. a one minute wall squat! Second day to come in a few hours…. ???? #pt #personaltrainer #personaltraining #fitspo #christmas #12daysoffitness #wallsquat #wallsit #liamwadepersonaltraining #parkclub #parkclubchatham #health #fitness #healthyliving #santa
Out to Lunge
- 50 push-ups
- Run 2 miles, performing 20 walking lunges every minute
- 50 push-ups
Have you ever tried lunging during a run? It sucks. Merry Christmas.
Every Merry Minute on the Minute
40 minute EMOM
- 30 sit-ups
- 30 air squats
- 15 handstand push-ups
- 20 back extensions
Congratulations, you’ve just done 150 HSPU, 300 sit-ups, 300 air squats and 200 back extensions. You’ve earned a bath with some salts.
I do yoga, and then I lose the shirt and work on #crossfit stuff ? I couldn’t do #kippinghandstandpushups in a WOD last week. Decided to put that on the ever growing list of “crossfit shit to learn.” First video I took I failed both times I tried, and by this one I almost strung 3! Almost ? in total I got 10 done tonight! #betterthanyesterday #gymnasty #inversionjunkie
Home WODs For Strength
Santa’s Little Helper
Find a partner and ask them to lay across your shoulders in a back squat position.
- Perform as many back squats as possible.
- Rest 2 minutes
Repeat for 6 rounds.
If your partner is exceptionally light, or you’re exceptionally strong, every 10 reps, pause in the bottom for 20-30 seconds.
No gym, no problem! —– #Repost @leo_supersaiyajin —– Follow ?? @leo_supersaiyajin ?? Follow ?? @leo_supersaiyajin ?? Follow ?? @leo_supersaiyajin ?? —– #fizzYcaLfella #femmefizzYcaL #squats #legworkout #partnersquats #fitspiration #fitspo #partnerworkout #crossfit #bodyweighttraining #asstograss #atg #fizzYcaL #strongman #fitfam #fitness #instaquote #lowsquat #nogymnoproblem #hesquatssis #hesquats #piggyback #gym #piggybacksquats #fitnesscouple #fitcouple #homeworkout
Push From Both Ends
- 10 handstand push-ups
- 10 air squats
Simple, yet very effective, whether you go quickly or not, it will catch up with you.
Dashing Through the Snow
- 100m sprint
- 10 push-ups
- 20 double-unders
The key here is to not let your lungs explode.
All The Trimmings
- 100 double unders
- 80 push-ups
- 60 sit-ups
- 100m bear crawl
- 80 double-unders
- 40 push-ups
- 30 sit-ups
- 100m bear crawl
We think this one should be saved for Christmas Day, before you’re too full of food to move.
Took advantage of a break in the terrible weather to try out my new @velitessport Vropes fire2.0… She’s a beast by the way☺️ looking forward to playing with this at #battleofthebeasts2016 @francindy_xfit #instfit #instafitness #constantlyvaried #crossfit #crossfituk #crossfiteurope #glc2000 #thestruggleisreal #thepaincave #insidewod #ironelite #morethan3repsiscardio #velitessport #iwontstop #theadventuresofthefrancindysnapback @insidewod @battleoats @cherryactive
We hope that you all have an awesome Christmas and new year. You can still get your Velites Fire 2.0 jump rope in time to kick 2017 off with a real bang.
Visit the online shop now to get started.