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December workouts

December WODs: workout selection and training ideas

Classic mixed work and seasonal workout structures. Explore the programmes, choose a session and adapt it to your training.
By Published Updated 2 min read
December workouts training selection.
AI-generated illustration · Wodball

Choose your December workout

Badger repeats three demanding stations. Fight Gone Bad scores repetitions and calories within fixed work periods. The Christmas pyramid and 12/31 use different counting rules, so read the full sequence before starting a seasonal session.

This is an editorial selection of training ideas, not a calendar of sessions to complete together. Leave recovery between demanding workouts and choose a suitable version for your experience and equipment.

    Badger

    Three rounds of squat cleans, pull-ups and an 800 m run.

    Hero

    Badger

    3 ROUNDS FOR TIME

    3 ROUNDS FOR TIME

    • 30 Squat Cleans (43/30 kg)
    • 30 Pull-Ups
    • 800m Run
    Wodball

    Fight Gone Bad

    Three five-station rounds scored by repetitions and rowing calories.

    Benchmark

    Fight Gone Bad

    3 ROUNDS · TOTAL REPS17 min

    3 ROUNDS · TOTAL REPS

    • 1 min Wall Balls (9/6 kg)
    • 1 min Sumo Deadlift High-Pulls (34/25 kg)
    • 1 min Box Jumps
    • 1 min Push Press (34/25 kg)
    • 1 min Row (calories)

    1 min rest between rounds. No rest between stations.

    Wodball

    12 days of Christmas

    A twelve-movement Christmas pyramid that adds a new movement each round.

    Holiday

    12 days of Christmas

    PYRAMID · FOR TIME

    PYRAMID · FOR TIME

    • 1 Sumo Deadlift High-Pull (34/24 kg)
    • 2 Thrusters (34/24 kg)
    • 3 Push Presses (34/24 kg)
    • 4 Power Cleans (34/24 kg)
    • 5 Power Snatches (34/24 kg)
    • 6 Kettlebell Swings (24/16 kg, overhead)
    • 7 Pull-Ups
    • 8 Knees-to-Elbows
    • 9 Box Jumps
    • 10 Double-Unders
    • 11 Burpees
    • 12 Overhead Walking Lunges (20/10 kg plate)

    Sequence: 1, then 2–1, then 3–2–1… up to 12–11–…–1.

    Wodball

    12/31

    Thirty-one repetitions of twelve movements, followed by a 365 m row.

    Holiday

    12/31

    FOR TIME

    FOR TIME

    The 12 movements

    • 31 Push Presses (34/24 kg)
    • 31 Pull-Ups
    • 31 Snatches (34/24 kg)
    • 31 Sit-Ups
    • 31 Toes-to-Bars
    • 31 Push-Ups
    • 31 Box Jumps
    • 31 Back Squats (34/24 kg)
    • 31 Unbroken Double-Unders
    • 31 Thrusters (34/24 kg)
    • 31 Lunges
    • 31 Burpees

    Cash-out

    • 365 m Row

    Double-Unders: restart from zero if the set of 31 is interrupted.

    Wodball

    Prepare, scale and record

    Read the complete workout and its special rules before starting. Warm up progressively, rehearse unfamiliar movements and arrange your equipment. Choose loads, repetitions and movement variations before the timer starts.

    For a timed workout, record elapsed time; for an AMRAP, record rounds plus additional repetitions. Keep any prescribed rest and note time caps, loads and substitutions. Follow the individual workout page for formats with different scoring rules.

    Understand Rx and scaling · Explore movement technique · Search the workout library

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