Sweat of the Week - The 12 Rounds of Christmas
On the first round of Christmas your punishment will be...
...1 100 m Row
On the second round of Christmas your punishment will be...
...2 Manmakers (25 lb. Dumbbells) and 1 100 m Row
On the third round of Christmas your punishment will be...
...3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row
On the fourth round of Christmas your punishment will be...
...4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row
On the fifth round of Christmas your punishment will be...
...5 push-up, 4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row
On the sixth round of Christmas your punishment will be...
...6 box jumps (24" box), 5 push-up, 4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row
On the seventh round of Christmas your punishment will be...
...7 burpees, 6 box jumps (24" box), 5 push-up, 4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row
On the eighth round of Christmas your punishment will be...
...8 weighted lunges, 7 burpees, 6 box jumps (24" box), 5 push-up, 4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row
On the ninth round of Christmas your punishment will be...
...9 KB swings (53 lb. KB), 8 weighted lunges, 7 burpees, 6 box jumps (24" box), 5 push-up, 4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row
On the tenth round of Christmas your punishment will be...
...10 floor wipers (95 lbs.), 9 KB swings (53 lb. KB), 8 weighted lunges, 7 burpees, 6 box jumps (24" box), 5 push-up, 4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row
On the eleventh round of Christmas your punishment will be...
...11 ball slams (20 lb. ball), 10 floor wipers (95 lbs.), 9 KB swings (53 lb. KB), 8 weighted lunges, 7 burpees, 6 box jumps (24" box), 5 push-up, 4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row
On the twelfth round of Christmas your punishment will be...
...12 thrusters (95 lbs.), 11 ball slams (20 lb. ball), 10 floor wipers (95 lbs.), 9 KB swings (53 lb. KB), 8 weighted lunges, 7 burpees, 6 box jumps (24" box), 5 push-up, 4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row
1 100 m Row
2 Manmakers (25 lb. Dumbbells)
3 pull-ups
4 push press (95 lbs.)
5 push-up
6 box jumps (24" box)
7 burpees
8 weighted lunges (25 lb. Dumbbells)
9 KB swings (53 lb. KB)
10 floor wipers (95 lbs.)
11 ball slams (20 lb. ball)
12 thrusters (95 lbs.)
This workout is courtesy of Pieter Vodden or @vodilated on Instagram.
Happy Holidays!
