Understand the task
Follow the song-style sequence: one, then two and one, then three, two and one, continuing up to twelve down to one. The number beside a movement is its repetition count each time it appears.
Pacing and setup
Write the sequence somewhere visible and prepare every station. Choose loads for the cumulative workload, not just the small first set. This is a specific version; other gyms may use a different Christmas exercise list.
Score your session
Record elapsed time from the start to the final completed repetition, including transitions and prescribed rest. If you stop at a training cap, record the work completed instead of a finishing time. Keep the stated movement order and any special rules shown in the programme.
Prepare and adapt
Warm up progressively, then rehearse the listed movements and transitions with lighter loads or easier variations. Choose scaling before the clock starts: adjust load, repetitions, distance or movement difficulty to create a task you can complete with control. These adaptations change the prescription, so record them beside your score.
For a useful retest, repeat the same equipment, distances, loads and movement standards. A result from a scaled version is a training record in its own right; it is not directly interchangeable with the full prescribed task.
Explore further
December workout selection · Rx and scaled workouts · Find another WOD
