Workout Description

Why This Workout Is Very Hard

This 12 Days of Christmas format creates extreme volume accumulation - by round 12, athletes perform 78 total exercises including 12 wall walks and 12 handstand push-ups. The combination of high-skill gymnastics movements (wall walks, HSPU, pistols) with massive bodyweight volume under continuous fatigue makes this exceptionally demanding. Most athletes will hit failure on gymnastics skills well before completion, requiring significant scaling.

Benchmark Times for 12 Days of Christmas

• Elite: <20:00
• Advanced: 22:00-24:00
• Intermediate: 27:00-31:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume bodyweight movements with cumulative fatigue patterns will severely test muscular endurance across all major muscle groups.
• Endurance (8/10): The cumulative nature creates significant cardiovascular demand, with 78 total exercises performed continuously without programmed rest periods.
• Flexibility (6/10): Wall walks, candlesticks, pistols, and handstand push-ups require significant shoulder, hip, and ankle mobility throughout the workout.
• Power (5/10): Jumping squats, jumping lunges, and broad jumps provide explosive elements, but fatigue will limit power output in later rounds.
• Strength (4/10): Mix of challenging bodyweight movements like handstand push-ups and pistols alongside easier movements, creating moderate strength demands.
• Speed (3/10): The cumulative format naturally slows pace as fatigue builds, making this more about pacing than rapid cycling.

Movements

• Wall Walk
• Candlestick
• Burpee
• Push-Up
• Walking Lunge
• Air Squat
• Sit-Up
• Jumping Squat
• Jumping Lunge
• Broad Jump
• Handstand Push-Up
• Pistol Squat

Benchmark Notes

This is a complex 'Christmas Tree' style workout with 12 rounds, accumulating movements each round. Total movement count: Round 1: 1 rep, Round 2: 3 reps, Round 3: 6 reps... Round 12: 78 reps. Total: 364 reps across 12 different movements. Movement analysis: Wall walks (1-2 sec each), candlesticks (2-3 sec), burpees (3-4 sec), push-ups (1-1.5 sec), walking lunges (1 sec), air squats (1-1.5 sec), sit-ups (1 sec), jumping squats (1.5 sec), jumping lunges (1.5 sec), broad jumps (2 sec), handstand push-ups (8-12 sec in complex), pistols (2-3 sec). The workout structure creates significant fatigue accumulation as athletes repeat earlier movements multiple times. By round 12, wall walks will be performed for the 12th time. Applied fatigue multipliers: rounds 1-3 (1.0x), rounds 4-6 (1.2x), rounds 7-9 (1.4x), rounds 10-12 (1.7x). Handstand push-ups and pistols in later rounds will be particularly challenging. Added transition time between movements (3-8 sec per transition). No direct anchor match exists, but this resembles a long chipper with high skill movements. Compared to Angie (400 reps, simpler movements): L10 900-1080 sec, L5 1320-1500 sec, L1 1980-2400 sec. This workout has fewer total reps (364 vs 400) but much higher complexity and skill requirements, plus the Christmas tree format creates unique fatigue patterns. Estimated times: L10 athletes around 20 minutes, L5 around 31 minutes, L1 around 60 minutes. Final targets: L10: 1200 sec (20:00), L5: 1860 sec (31:00), L1: 3600 sec (60:00).

Modality Profile

All 12 movements are bodyweight gymnastics exercises: Wall Walk, Candlestick, Burpee, Push-Up, Walking Lunge, Air Squat, Sit-Up, Jumping Squat, Jumping Lunge, Broad Jump, Handstand Push-Up, and Pistol Squat. No monostructural cardio or weighted movements present.