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WOD

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.
Par Publié le Mis à jour le 2 min de lecture
December workouts training selection.
Illustration générée par IA · 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
WodballVoir le WOD Badger

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.

WodballVoir le WOD Fight Gone Bad

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.

WodballVoir le WOD 12 days of Christmas

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.

WodballVoir le WOD 12/31

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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