Crossfit Inspired 12 days of Christmas Workout

Last year, before I wound down my online classes, I had one more ace up my sleeve with a 12 days of Christmas workout (crossfit inspired). Honestly, the festive season is as much a time for staying active as it is for all the joy and celebrations, right?

And not because you want to burn off excess calories; simply because you enjoy moving your body. 

Well, the perfect way to combine all the holiday spirit with fitness is by tacking the  12 Days of Christmas CrossFit workout.

These themed workouts are inspired by the classic carol and designed to challenge your muscular endurance, keep your training exciting, and ensure you feel accomplished during this special time of year. 

As I’m about to show you, you don’t need to be a member of a Crossfit box to try out this session!

So whether you’re looking for a great workout to keep up your daily training programs or just a fun way to share the holiday cheer with your fitness community, I got you. 

What is a 12 Days of Christmas WOD?

​A 12 Days of Christmas WOD – aka workout of the day – is structured just like the song it’s named after. Each exercise corresponds to a “day”, starting with one rep on the first day, two reps on the second day, and so on. 

But there’s a twist: after completing the reps for the current day, you work your way back down through the previous days.

This means every round becomes more challenging as you progress, combining ascending and descending reps for an interesting and challenging workout experience.

These workouts often incorporate a mix of movements like barbell exercises, kettlebell swings, wall balls, box jumps, and even rope climbs, ensuring a full-body challenge.

For example, you might begin with a single power snatch on Day 1, add two push presses on Day 2, and continue building from there until you’ve completed all 12 movements.

This structure not only tests your physical endurance but also keeps things engaging and festive—perfect for this time of year!

With enough space and the right equipment, you can turn your workout into a fun celebration of fitness. Plus, the endless combinations of exercises allow for creativity, meaning you don’t need any equipment, can easily include new movements or stick with familiar favourites.

‘keep it simpElle’ Christmas WOD Creations

Here are four variations of the ’12 Days of Christmas’ workout, designed to suit different goals and available equipment. Two focus on bodyweight HIIT and core exercises, while the other two are strength-focused for those with access to kettlebells and dumbbells.

Here’s a bonus Christmas beats playlist I created for my indoor cycling classes over the holidays that works really well:

HIIT & Core V1- 12 Days of Christmas Workout

1. 1 Burpee (HIIT)
2. 2 High Knees (each leg) (HIIT)
3. 3 Jumping Lunges (each leg) (HIIT)
4. 4 Push-Ups (HIIT)
5. 5 Star Jumps (HIIT)
6. 6 Mountain Climbers (each leg) (HIIT)
7. 7 Jump Squats (HIIT)
8. 8 Plank Shoulder Taps (each side) (Core)
9. 9 Bicycle Crunches (each leg) (Core)
10. 10 Sit-Ups (Core)
11. 11 Commandos (low plank to high plank) (Core & HIIT)
12. 12 Tuck Jumps (HIIT)

To complete this workout, follow the structure of the 12 Days of Christmas song. Begin with 1 burpee, then progress to 2 high knees and 1 burpee. Next, do 3 jumping lunges, 2 high knees, and 1 burpee. 

Continue building up the sequence, adding each new movement for the corresponding day and repeating the exercises for all previous days in reverse order. 

HIIT & Core V2 – 12 Days of Christmas Workout 

1. 1 Burpee Broad Jump (HIIT)
2. 2 Lateral Shuffle Steps (each side) (HIIT)
3. 3 Jumping Jacks (HIIT)
4. 4 Tricep Dips (using floor) (Core & Strength)
5. 5 Skater Hops (each leg) (HIIT)
6. 6 Leg Raises (Core)
7. 7 Sumo Squats (HIIT)
8. 8 Plank Toe Taps (each side) (Core)
9. 9 Side Plank Rotations (each side) (Core)
10. 10 Flutter Kicks (each leg) (Core)
11. 11 Inchworms (walk hands out, push-up optional) (HIIT & Strength)
12. 12 Jump Tucks or High Knees (HIIT)

Strength V1 – 12 Days of Christmas Workout

1. 1 Turkish Get-Up (each side) (Core & Strength – Kettlebell or Dumbbell)
2. 2 Goblet Squats (Strength – Kettlebell or Dumbbell)
3. 3 Deadlifts (Strength – Dumbbells or Kettlebells)
4. 4 Push Press (each arm) (Strength – Dumbbell or Kettlebell)
5. 5 Kettlebell Swings (Strength & Power – Kettlebell)
6. 6 Renegade Rows (3 each side) (Core & Strength – Dumbbells)
7. 7 Lateral Lunges (alternating) (Strength – Bodyweight or Kettlebell)
8. 8 Weighted Sit-Ups (Core – Dumbbell or Kettlebell)
9. 9 Russian Twists (each side) (Core – Dumbbell or Kettlebell)
10. 10 Horn Curls (Strength – Kettlebell, gripping the horns)
11. 11 Bent-Over Rows (each arm) (Strength – Dumbbell or Kettlebell)
12. 12 Kettlebell Figure-8 to Hold (12 total, alternating sides)

Strength V2 – 12 Days of Christmas Workout

1. 1 Single-Arm Clean & Press (each side) (Strength – Kettlebell or Dumbbell)
2. 2 Deadlift to Upright Rows (Strength – Dumbbells or Kettlebell)
3. 3 Sumo Deadlift High Pull (Strength – Kettlebell)
4. 4 Bent-Over Flys (Strength – Dumbbells)
5. 5 Lateral Squat Walks (each side) (Strength – Bodyweight with Dumbbell or Kettlebell for added load)
6. 6 Russian Twists (each side) (Core – Kettlebell or Dumbbell)
7. 7 Kettlebell Halo Rotations (each direction) (Core & Shoulder Mobility – Kettlebell)
8. 8 Weighted Glute Bridges (Strength – Dumbbell or Kettlebell)
9. 9 Alternating Single-Arm KB Swings (Strength & Power – Kettlebell)
10. 10 Overhead Tricep Extensions (Strength – Dumbbell or Kettlebell)
11. 11 Side Plank Hip Dips (each side) (Core)
12. 12 Thrusters (squat to press) (Strength & Power – Dumbbells or Kettlebell)

Coaches Tips For Success

First up, not every movement will suit everyone. Choose different movements that match your fitness level, personal preferences and of course, work around any injuries. 

Modification options could look like swapping jumping movements for low-impact variations like step-ups or eliminate weights if you’re new to strength training.

​If you did this workout in a Crossfit box, they’d definitely have you working against the clock. So you can try setting a timer for 30minutes and see how far you get or how quickly you finish. You can keep a record of your time for this year and try again next year to see if you can beat it! A little healthy competition against yourself can be fun. 

Last but not least, stay safe. Also focus on quality (movement form) before quantity or pace particularly for weighted exercises tp prevent injuries. Don’t rush through the movements. 

Why These Workouts Work

​The 12 Days of Christmas workouts are just a fun way to stay motivated during the holidays. They’re also a great opportunity to mix up your usual sessions whilst providing the benefits of strength, endurance, and cardio. 

The combination of ascending and descending reps mimics interval training, challenging your stamina and keeping you engaged. Plus, the festive theme makes it easier to gather friends or family for a shared workout, turning fitness into a holiday tradition.

Conclusion

It’s of course your personal choice, but the holidays don’t have to mean taking a break from your fitness goals. There’s nothing wrong with carving out some time in a busy schedule of Christmas parities and family gatherings to have a crack at one of these workouts! 

Before I go, I wanna wish you Happy Holidays and a very Merry Christmas, for whichever year you’re reading this. 

Got another holiday themed workout you like to use?! 

Elle