12 Days of Christmas Bodyweight Workout

• 1 wall walk
• 2 candlestick rocks, 1 wall walk
• 3 burpees, 2 candlestick rocks, 1 wall walk
• 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 10 broad jumps, 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 11 handstand push-ups, 10 broad jumps, 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 12 single-leg squats, 11 handstand push-ups, 10 broad jumps, 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk

8x 20s on/10s Off
- Heel Touches
- Flutter Kicks
- Toe Touches
- Hollow Hold

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike

3-4 Rounds @ steady

1) AMRAP 2
20/15 (cal) SkiErg + DB Box step overs*, 24/20″ in the remaining time

2) AMRAP 2
10 Shuttle runs** + Single-arm DB devil’s presses* in the remaining time

3) BikeErg or Air bike @ very easy pace for 2:00

• Choose a load that allows you to keep moving ( = not too heavy), DB Box step overs are a single DB Example weights (DB). 15/10kg (35/20lbs), 22.5/15kg (50/35lbs), 27.5/20kg (60/45lbs), 32.5/22.5kg (70/50lbs)

– Rest 6:00-8:00 before next part –

3-4 Rounds @ steady

1) AMRAP 2
20/15 (cal) Row + Wall walks in the remaining time

2) AMRAP 2
10 Shuttle runs** + Rope climbs in the remaining time

3) BikeErg or Air bike @ very easy pace for 2:00

** 1 shuttle run = 7.62m out + 7.62m back

Intent. Aim is to move at a steady (not maximal) pace through these. See “buy-in” options below to ensure you can complete it in no longer than a minute.
“Buy-in” options. reduce ski calories to 18/14, 15/12 or 12/9 to complete within a minute. Reduce shuttle runs to 6-8 as needed to complete within a minute.

Overview. Conditioning intervals built around steady work bouts followed by deliberate low-intensity recovery. Each round stacks two 2-minute AMRAPs that drive breathing and local fatigue, then forces you to recover actively before repeating. The goal is to hit the work windows with intent, then use the easy bike to bring breathing down enough to repeat quality output round after round.
Effort.
Work intervals: ~7-8/10. You should be breathing hard by the end of each round.
Recovery bike: truly easy (≈3-4/10). If you don’t slow down enough here, the quality of the next round will suffer. This session only works if you respect that contrast.
Feel. Hard but still controlled. You’re not looking to redline here but to build capacity in these movements. The easy bike should feel like a reset, not more work. The breathing should noticeably come down before the next round starts.
Adaptation. Develops aerobic capacity and recovery control under repeated high-demand bouts. Trains the ability to actively recover while moving. Builds durability in shoulders and trunk under elevated heart rate.
Debrief. Take 2–3 minutes after the workout to reflect
– How was your consistency across all four rounds in each part?
– Were you disciplined enough on the easy bike to actually recover?
– Which movement got challenging first as fatigue accumulated?
– What pacing or movement adjustment would help you next time?
Movement options.
Ski/Row → BikeErg or air bike (or repeat either ski or row on both parts)
Shuttle runs → do them, BikeErg only if cannot
DB box step over → Lower box
Single arm DB devils press → see weight options above
Wall walk → Wall walk ½ way → Seal walk for distance
Rope climbs → Rope pull-ups → Rope climb pull-ups from floor

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tabletop pulses
2 Scapular swimmers (prone position)
+
2 Rounds
8 Tension swings (sponge/block between feet)
3 Handstand wall walks to a plate
1-3 Negative chest-to-wall facing handstand push-ups (body at 30 degrees)
+
The intent here is to get sweaty and to bring your HR up BUT not to fatigue yourself for the workout:
3:00 Air bike @ easy pace
2:00 Row @ moderate pace
1:00 Air bike @ hard pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles.
+
Build up to workout weight on the deadlift
Practise the other movements between your sets
+
1 or 2 rounds @ workout weight
10/7 (cal) Row
5 Handstand push-ups
10 GHD sit-ups
10/7 (cal) Air bike
3 Deadlifts
1-3 Bar muscle-ups

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

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video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

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KEHONHUOLTOA!

25, 27,5, 30, 35, 40
Ja jäi varaa, jee! :)

RestDay!

200M Run

20Min OMEM
2 Burpees
5 Air Squats
7 Jumping Jacks

200M Run

5 Rounds of the following
5 HSPU
200M Run

5x5 Strict Press
5x5 Strict Pull Ups
Note: Alternating sets with Strict Press and Pull Ups