It’s time for another round of the popular 12 Days of Christmas workout. If you’ve missed earlier editions featured on Tom’s Guide, don’t worry — this workout is designed so you can jump in at any point and still enjoy the challenge.
This version takes inspiration from CrossFit and is suitable for beginners, with simple modifications included so it can be adapted to different fitness levels. The goal is to make the session accessible while still delivering a fun and demanding festive workout.
Some of the toughest CrossFit-style sessions don’t rely on heavy weights, and this workout follows the same idea. While the equipment is minimal, expect your stamina and muscular endurance to be pushed hard. The format tests both physical capacity and mental resilience, making it a true full-body challenge.
Understanding the 12 Days of Christmas workout format
Based on the structure of the well-known Christmas song, the 12 Days of Christmas workout features 12 different exercises. You begin with one movement, then add a new exercise each round, working back down through the list as repetitions increase.
There’s no novelty theme here — just demanding movements that elevate your heart rate and build serious fatigue. You’ll be working against a 35-minute time cap, so pacing your rest periods is key if you want to complete the workout within the limit.
While the official CrossFit version is always worth attempting, this workout has been adapted using professional training experience to create a practical yet challenging alternative. All required equipment is listed below.
The exercise list for the challenge
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- Barbell thruster
- Barbell squats
- Barbell burpees
- Pike push-ups or handstand push-ups
- Shuttle runs
- Chin-ups
- Push-ups
- Calories on a cardio machine
- Box jumpovers
- V-ups
- Ball slams
- Calories on a cardio machine
How to complete each round
Start with your barbell in the front rack position and perform one thruster. Move directly into two barbell squats, positioning the bar either in front or on your back. Return to the thruster for one repetition, then complete three burpees over the bar by jumping or stepping sideways.
Continue progressing through the list, adding one exercise each round and working back down to the starting movement every time. Once you reach the final exercise, complete 12 calories on a machine of your choice, such as a rower, ski erg, or air bike, then descend all the way back to the final thruster.
If handstand push-ups are part of your skill set, use them. Otherwise, pike push-ups can be done with feet on the floor or elevated on a box. For shuttle runs, place two markers 10 to 20 meters apart and run out and back for each shuttle.
You can choose any machine for the calorie work, but faster options like the rower can help you save time. Box jumpovers require stepping down on the opposite side after each jump. Ball slams appear only twice, so choose a challenging weight and focus on lifting high and driving the ball down powerfully using your core.
