The 12 Gains of X-Mas

Celebrate Strength with the 12 Gains of X-Mas!

It’s time to sleigh your fitness goals! Today’s WOD at the Academy of Self Defense is the ultimate holiday workout: the 12 Gains of X-Mas. This workout is packed with 12 movements to challenge your strength, endurance, and determination, all while keeping the holiday spirit alive.

The structure? 12 rounds with decreasing reps—starting with 12 reps of each exercise in the first round and dropping one rep per round until you finish with a single glorious rep in the last round. Let’s break it down!

The 12 Gains of X-Mas Breakdown

Here’s the festive lineup that’ll keep you moving:

1. Bicep Curls:
   Build those arms to handle all the gift wrapping. Use dumbbells or kettlebells for added resistance.
2. KB Thrusters:
   Combine a squat with an overhead press for a full-body movement. Great for strength and explosiveness!
3. KB Lunges:
   Alternate legs with each lunge, holding a kettlebell to challenge balance and stability.
4. KB Squats:
   Focus on depth and form to engage your quads, glutes, and hamstrings.
5. Long Jump Burpees:
   Add a powerful forward jump to your burpee for an extra cardio and explosive boost.
6. Roundhouse Kicks (Both Legs):
   Channel your inner fighter with dynamic kicks to build flexibility, power, and core stability.
7. KB Swings:
   Engage your hips and glutes with kettlebell swings, a perfect mix of strength and cardio.
8. Crunch & Press:
   Target your core with a crunch and add a press to challenge your arms and shoulders.
9. Halos:
   Circle a kettlebell or weight around your head to engage your shoulders and core.
10. Box Jumps:
    Explosive plyometrics to build power and get your heart racing. Modify by stepping up if needed.
11. Power Punches:
    Throw fast, strong punches in the air or against a bag, building stamina and coordination.
12. Laps:
    Run or walk a short lap around the space to finish each round with a cardio burst.

How It Works

• Start with 12 reps of each exercise in the first round.
• Each subsequent round reduces the reps by one (11, 10, 9…) until you finish with 1 rep of each movement in the 12th and final round.
• For movements that involve both sides (e.g., roundhouse kicks, lunges), perform the indicated reps per side.

Scaling and Modifications

The 12 Gains of X-Mas is suitable for all fitness levels with a few adjustments:

• Beginners: Use lighter weights or perform bodyweight versions of exercises. Reduce the range of motion for box jumps or substitute step-ups. Decrease the total number of rounds if needed.
• Advanced: Increase the weight for kettlebell exercises or add resistance bands to the power punches. Perform the long jump burpees and box jumps explosively for an extra challenge.

Tips for Maximum Gains

1. Warm-Up: Focus on dynamic stretches like leg swings, arm circles, and jogging to prep your body.
2. Pace Yourself: This workout is a marathon, not a sprint. Start steady and aim for consistent effort throughout all 12 rounds.
3. Focus on Form: With multiple reps and movements, it’s crucial to prioritize good form over speed.
4. Hydrate: Keep water nearby and take small sips during your breaks.

Why This WOD Rocks

The 12 Gains of X-Mas is a total-body workout that blends strength, cardio, and functional movements into a festive fitness challenge. The descending reps keep you motivated as the rounds progress, while the variety of exercises ensures no muscle is left behind.

Join the Fun at GRIT!
Want to try this workout with an amazing community? Join the GRIT fitness program at the Academy of Self Defense in Santa Clara! Our group fitness classes are all about building strength, pushing limits, and having fun. Sign up for a free trial class and see what you’re capable of!