Dynamic warm-up | 3:00
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 alternating Spiderman stretches
:20 air squats
– Rest :20.
Progressive warm-up | 8:00
— Expect to have to explain some of the movements more than once and reiterate the flow of the workout.
— Deliver a single and brief teaching point before having athletes practice each movement.
— Prioritize logistics and safety and get athletes moving.
Movement // Focus
1 wall walk // Hands shift side-to-side.
2 candlesticks // Look at the floor quickly to better transition to the feet.
2 burpees // Chest on the floor.
2 push-ups // Chest on the floor, solid midline on the way up.
4 walking lunges // Knee touches the ground.
4 air squats // Weight back in the heels.
2 sit-ups // Full range of motion.
4 jumping squats // Jump off of the heels.
4 jumping lunges // Gently kiss the knee to the ground.
1 broad jump // Utilize the hips and arms. Land in a sound partial squat.
– RX –
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
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 the workout like the12 Days of Christmas”” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
12 rounds for time, starting with 1 and adding a movement each round:
1 inchworm
2 candlesticks
3 up-downs
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 mountain climbers
9 jumping jacks
10 broad jumps
11 alternating plank shoulder taps
12 box step-ups (12/12 in)
– 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 up-downs, 2 candlesticks, then 1 inchworm. Continue adding a new movement each round.
– 25:00 time cap.
– MASTERS 55+ –
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 pike push-ups
12 Cossack squats
Perform the workout like the “”12 Days of Christmas”” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round.
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.
– AT-HOME –
Same as Rx’d
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