Workout of the day

Ho Ho Ho! ‘Tis the season to be jolly and fit! We have a festive WOD that will help you burn off those holiday treats and keep you in the best spirits. It’s designed to be challenging yet fun, so grab your holiday cheer and let’s get crushing!

The workout of the day consists of:

5 Rounds for Time:

  • Santa’s Sleigh Push: 20 Meter Sled Push (1 plate, RX: 45 lbs/20 kg)
  • Reindeer Run: 400 Meter Run
  • Present Thrusters: 15 Thrusters (RX: 95 lbs/43 kg)
  • Elf Jumps: 20 Box Jumps (24 inches/60 cm)
  • Jingle Bell Swings: 25 Kettlebell Swings (RX: 53 lbs/24 kg)

Scaling

  1. Santa’s Sleigh Push:

    • Beginners: Bodyweight Bear Crawls (20 meters)
    • Intermediates: Light Plate Push (10 lbs/5 kg)

  2. Reindeer Run:

    • Beginners: 200 Meter Walk/Jog
    • Intermediates: 300 Meter Run

  3. Present Thrusters:

    • Beginners: 15 Thrusters (PVC Pipe)
    • Intermediates: 15 Thrusters (Bar only, 45 lbs/20 kg)

  4. Elf Jumps:

    • Beginners: Step-ups (12 inches/30 cm)
    • Intermediates: Box Jumps (20 inches/50 cm)

  5. Jingle Bell Swings:

    • Beginners: Russian KB Swings (26 lbs/12 kg)
    • Intermediates: KB Swings (35 lbs/16 kg)

No equipment

  1. Santa’s Sleigh Push: 20 Meter Bear Crawls
  2. Present Thrusters: 15 Air Squat + Press with Water Bottles or Bags
  3. Jingle Bell Swings: 25 Towel Slams or Russian Twists with a Heavy Book

Warmup

  1. Dynamic Stretching Circuit (5 min):

    • Leg Swings (Front to Back, Side to Side)
    • Arm Circles
    • Torso Twists

  2. Mini Circuit (3 rounds):

    • 10 Air Squats
    • 10 Push-ups
    • 10 Sit-ups
    • 200m Jog

Cooldown

  1. Static Stretching (5-10 min total):

    • Hamstring Stretch
    • Quad Stretch
    • Shoulder Stretch
    • Hip Flexor Stretch

  2. Breathing Exercises (2-3 min):

    • Deep Breaths
    • Box Breathing