12 Days of WODs & Holiday Schedule

Dusted this off from the UCF archives:

The 12 Days of WODs

The Holiday season is wonderful, but it can also be pretty hectic and stressful. Between traveling, shopping, and having kids home on break, getting to the gym may not always be an option.

But you don’t have to throw in the towel and put off your fitness until the New Year. There is hope! We’ve got 12 days of workouts for you that are sure to keep you healthy and active through the season! I must stress though, the key ingredient to success with these workouts is INTENSITY. They’re short so hit them hard.

The beauty of these workouts is that minimal equipment is required – just some sneakers. Got a jump rope? Awesome. Pack it. This invaluable resource is the easiest piece of equipment to tote around.

No rope? No problem. Anytime you see double unders listed in a workout, swap them out for half the amount of tuck jumps. You’re welcome.

Day one, let’s start it off right. These two gems are by far my favorite travel WODs to date. Nothing gets my heart racing quite like the double-under/burpee couplet.

1

Try either:

  • 50 double unders
  • 25 burpees
  • 40 double unders
  • 20 burpees
  • 30 double unders
  • 15 burpees
  • 20 double unders
  • 10 burpees
  • 10 double unders
  • 5 burpees

or

  • 12 min AMRAP
  • 10 burpees
  • 25 double unders

The next 11 WODs feel to go in order or mix up as you see fit – just be careful of targeting the same muscle groups multiple days in a row!

2

Tabata 8 rounds of 20 sec on, 10 sec off of each exercise

  • air squat
  • push-up
  • tuck jumps
  • sit-up

3

5 rounds

  • 5 burpees
  • 10 jumping lunges (alternating legs)
  • 1 shuttle run (10 meters, 20 meters, 30 meters)

4

  • 200m run
  • rest 30 sec
  • 400m run
  • rest 1 min
  • 600m run
  • rest 2 min
  • 800m run
  • rest 3 min
  • 600m run
  • rest 2 min
  • 400m run
  • rest 1 min
  • 200m run

5

Deck of Cards WOD!

Assign a movement to each suit, and each time you flip a card, do the number of that movement as indicated – face cards and Aces = 10 reps
ex.

  • Spades – Sit-ups
  • Diamonds – Star Jumps
  • Clubs – Mountain Climbers
  • Hearts – Burpees (because you LOVE ‘em!)

6

50-40-30-20-10

  • Push-ups
  • Walking Lunges

7

5 rounds

  • 400m run
  • 20 burpees

8

400m walking lunge…spice it up and finish with a 200m burpee-broad jump…oh yes!

9

“Annie”

50-40-30-20-10

  • Double Unders
  • Sit ups

10

Run 1 mile, every minute on the minute do 10 burpees

11

For Time

100 Push-ups

*every time you break, sprint 50 yards

12

100 burpees for time!

I’m sure you’re sitting here asking yourself, “why so many burpees?” Well equipment or not, no other exercise gives you more bang for your buck – you will build strength, speed and stamina over these 12 days – I promise!

Hope everyone enjoys a safe, healthy and wonderful holiday season!


Please note our holiday schedule of classes:

  • Monday, December 24: 8, 9:30 and 11am classes only
  • No classes on 25th – Merry Christmas!
  • Wednesday, December 26: 8, 9:30 and 11am classes only
  • Thursday, December 27: no 7:30pm class
  • Friday, December 28: no 7:30pm class
  • New Year’s Eve (Dec 31): no 7:30pm class
  • New Year’s Day (Jan 1): 10am & 12pm classes only

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