For time

• 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 and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.

Scaling

Scale the difficulty of each element so you can keep moving — more moving and less hook-gripping your shorts.

Intermediate option

Same as Rx’d

Beginner option

12 rounds for time, starting with 1 and adding an exercise each round

• 1 inchworm
• 2 candlesticks
• 3 burpees
• 4 knee push-ups
• 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 and then 1 inchworm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.