Workout Description

Why This Workout Is Hard

While individual weights are moderate, the ascending ladder format creates significant cumulative fatigue with no built-in rest. Early barbell cycling flows into grip-intensive movements (KB swings, pull-ups), then into high-skill gymnastics (K2E). The final rounds combine cardio-intensive movements (DUs, burpees) with weighted lunges when already fatigued. The varied movement pattern prevents any single limiting factor but challenges multiple systems simultaneously.

Benchmark Times for 12 Days of Christmas

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of compound movements targeting similar muscle groups creates substantial local muscular endurance demands, especially in shoulders and posterior chain.
• Endurance (7/10): Progressive build of movements creates significant cardiovascular demand as rounds increase. Later rounds combine multiple movements with minimal rest opportunity.
• Power (7/10): Multiple explosive movements including Olympic lifts, box jumps, and double-unders require significant power output throughout the workout.
• Flexibility (6/10): Overhead positions, deep hip flexion for K2E, and full-range Olympic lifting movements demand good mobility throughout multiple joints.
• Speed (5/10): Quick transitions between movements become crucial as rounds progress, but pacing is important to maintain quality movement.
• Strength (4/10): Moderate loads for barbell movements (75/55 lb) require strength endurance rather than maximal strength, with bodyweight movements mixed in.

Movements

• Sumo Deadlift High-Pull
• Thruster
• Push Press
• Power Clean
• Power Snatch
• Kettlebell Swing
• Pull-Up
• Knees-to-Elbow
• Box Jump
• Double-Under
• Burpee
• Overhead Walking Lunge

Scaling Options

Barbell weight: Scale to 55/35 lbs for most, or 45/25 lbs for beginners. Kettlebell: 35/26 lbs. Movement substitutions: Ring rows for pull-ups, hanging leg raises for K2E, step-ups for box jumps, single-unders for double-unders. For newer athletes, cap workout at 25 minutes and reduce volume by doing 75% of prescribed reps (round down). Walking lunges can be done without weight or as stationary lunges.

Scaling Explanation

Scale if you cannot perform 5+ unbroken reps of any movement when fresh, or if technical barbell movements break down under fatigue. Priority is maintaining safe movement patterns throughout - particularly on Olympic lifts and high pulls. Target completion time is 12-20 minutes. If projected time is over 20 minutes, reduce volume or modify movements. Athletes should feel challenged but able to maintain proper form on all movements.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) that builds in complexity and intensity. Each round adds a new movement while maintaining previous movements, creating cumulative fatigue and testing mental fortitude. Primary challenge is maintaining work capacity while managing increasing movement complexity and volume.

Coach Insight

Start fast but controlled on early rounds - they'll come back to haunt you. Break up work early (2-3 reps at a time) even when fresh. Quick transitions between movements are crucial. For barbell movements, keep the bar close and maintain good positions despite fatigue. Consider these rep schemes: Rounds 1-4: Unbroken, Rounds 5-8: Break into 2-3 sets, Rounds 9-12: Small sets of 2-3 reps with quick breaks. Watch form deterioration on high pulls and power movements as fatigue sets in.

Benchmark Notes

This is a progressive chipper with increasing complexity. Analysis based on Grace/Isabel anchors but adjusted for the ladder format and lighter loads. Breakdown by movement (elite pace): Round 1 (SDHP): 1 rep × 2s = 2s Round 2 (Thruster): 2 reps × 2s = 4s Round 3 (Push Press): 3 reps × 2s = 6s Round 4 (Power Clean): 4 reps × 2s = 8s Round 5 (Power Snatch): 5 reps × 2.5s = 12.5s Round 6 (KB Swing): 6 reps × 1.5s = 9s Round 7 (Pull-Up): 7 reps × 1.5s = 10.5s Round 8 (K2E): 8 reps × 2s = 16s Round 9 (Box Jump): 9 reps × 1.5s = 13.5s Round 10 (DU): 10 reps × 0.5s = 5s Round 11 (Burpee): 11 reps × 3s = 33s Round 12 (OH Lunge): 12 reps × 3s = 36s Base work time: ~156s Transitions: 11 transitions × 8s = 88s Fatigue multiplier: 1.3x for later rounds Total elite time: ~360s (6:00) Using Grace/Isabel as anchors (but scaled down due to lighter loads): L10 (Elite): 360s (6:00) L5 (Intermediate): 540s (9:00) L1 (Beginner): 900s (15:00) Female times adjusted +20% due to loading differences and typical gender performance gaps in mixed-modal workouts.

Modality Profile

Of 12 movements: GYMNASTICS (4): Pull-Up, Knees-to-Elbow, Box Jump, Burpee, Double-Under, Overhead Walking Lunge. MONOSTRUCTURAL (1): Double-Under. WEIGHTLIFTING (6): Sumo Deadlift High-Pull, Thruster, Push Press, Power Clean, Power Snatch, Kettlebell Swing. Note: Double-Under counted in both G and M as it's a bodyweight skill and cyclical cardio. Rounded to nearest 10%.