Home WOD - 27.12.20


Warm Up

3-5 min monostructural activity

run/rope jump/run in place/active mobility -Then- 2 Rounds: 10 Push-up 10 Sit-up 10 Air squat 10 Reverse lunge steps



Full Equipment

12 Days of Home Workout 1 Arnolds Press 2 Bent over row 3 Upright row 4 Dumbbell tricep kickback 5 Hammer curl 6 Front squat 7 Deadlift 8 Bench press 9 Dumbbell lateral raise 10 Reverse step lunges 11 Reverse fly 12 Fly


*All movements to be done with two 50/35lb dumbbells.

*Perform just as the “12 Days of Christmas” song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc…until all the movements have been completed.


Limited Equipment

12 Days of Home Workout 1 Arnolds Press 2 Bent over row 3 Upright row 4 Dumbbell tricep kickback 5 Hammer curl 6 Front squat 7 Deadlift 8 Bench press 9 Dumbbell lateral raise 10 Reverse step lunges 11 Reverse fly 12 Fly


All movements to be done with one or two 50/35lb dumbbells or kettlebells. Or use a 40/30kg barbell.

*Perform just as the “12 Days of Christmas” song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc…until all the movements have been completed.

No Equipment

12 Days of Home Workout 1 Handstand Push up 2 Table Pull Up 3 Bag Upright row 4 Chair Dip 5 Bag Curls 6 Bag Front squat 7 Sit Ups 8 Push Up 9 Bag Bent over Row 10 Bag Reverse step lunges 11 Burpees 12 Pistols


Some movements to be done with one bag. Foll it with heavy stuff.

*Perform just as the “12 Days of Christmas” song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc…until all the movements have been completed.


Cool Down Eat some Christmas cookies and protein!



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