XCORE Hardvent WOD | Xcore Nutrition

Ah, Christmas! Family time, good food, eating candy all the time and sharing gifts like Santa himself — what’s not to love about it?

Inspired by the holiday season, we decided to share a WOD scheme that you can follow every day until Christmas. If you do so, you will deserve not only to binge eating on Christmas dinner but also to keep Santa’s cookies for yourself!

Xcore Nutrition - Cross Training - Supplements for hardcore athletes

This Hardvent WOD is based on the famous “12 days of Christmas” carol, the one that goes:

“On the first day of Christmas, my true love sent to me

A partridge in a pear tree.

On the second day of Christmas, my true love sent to me

Two turtle doves

And a partridge in a pear tree.

(…)”

For this WOD, instead of your true love, it’s your coach who sends you gifts — well, not gifts, but exercises! So it’d go like this:

“On the 1st day of Christmas, my coaches sent to me,

1 Deadlift in a pear tree;

On the 2nd day of Christmas, my coaches gave to me,

2 Push Presses and 1 Deadlift in a pear tree.

(…)”

See where we’re going?

But now you must be wondering, “isn’t this too few exercises for a WOD on the first days?”. And indeed, it is! So let’s makes this a WOD for a true Hardvent: instead of days, you have “rounds”, ending up with 12 rounds of 12 different exercises following this Christmas carol pattern. Then, the most adventurous can perform the WOD backward (yes 24 rounds for the boldest!)

Here are a few WOD examples for your Hardvent:

WOD: example 1

Round Exercises
1 1 C&J
2 2 Muscle Ups
 + 1 C&J
3 3 Box Jumps + 2 Muscle Ups
 + 1 C&J
4 4 Deadlift
 + 3 Box Jumps + 2 Muscle Ups + 1 C&J
5 5 Burpees
 
+ 4 Deadlift
 + 3 Box Jumps + 2 Muscle Ups + 1 C&J
6 6 Pistols + 5 Burpees
 
+ 4 Deadlift
 + 3 Box Jumps + 2 Muscle Ups + 1 C&J
7 7 Hand Release Pushups
 + 6 Pistols + 5 Burpees
 
+ 4 Deadlift
 + 3 Box Jumps + 2 Muscle Ups + 1 C&J
8 8 Toes 2 Bar + 7 Hand Release Pushups
 + 6 Pistols + 5 Burpees
 
+ 4 Deadlift
 + 3 Box Jumps + 2 Muscle Ups + 1 C&J
9 9 Wall Balls + 8 Toes 2 Bar + 7 Hand Release Pushups
 + 6 Pistols + 5 Burpees
 
+ 4 Deadlift
 + 3 Box Jumps + 2 Muscle Ups + 1 C&J
10 10 Chest 2 Bar + 
9 Wall Balls + 8 Toes 2 Bar + 7 Hand Release Pushups
 + 6 Pistols + 5 Burpees
 
+ 4 Deadlift
 + 3 Box Jumps + 2 Muscle Ups + 1 C&J
11 11 D-Ball Slams
 + 10 Chest 2 Bar + 
9 Wall Balls + 8 Toes 2 Bar + 7 Hand Release Pushups
 + 6 Pistols + 5 Burpees
 
+ 4 Deadlift
 + 3 Box Jumps + 2 Muscle Ups + 1 C&J
12 12 Front Squats + 11 D-Ball Slams
 + 10 Chest 2 Bar + 
9 Wall Balls + 8 Toes 2 Bar + 7 Hand Release Pushups
 + 6 Pistols + 5 Burpees
 
+ 4 Deadlift
 + 3 Box Jumps + 2 Muscle Ups + 1 C&J

 

WOD: example 2

Round Exercises
1 1 Deadlift
2 2 Burpees + 1 Deadlift
3 3 Pull ups
 + 2 Burpees + 1 Deadlift
4 4 Push ups
 + 
3 Pull ups
 + 2 Burpees + 1 Deadlift
5 5 Toes to bar
 + 4 Push ups
 + 
3 Pull ups
 + 2 Burpees + 1 Deadlift
6 6 Shoulder to Overhead
 + 5 Toes to bar
 + 4 Push ups
 + 
3 Pull ups
 + 2 Burpees + 1 Deadlift
7 7 Box Jumps
 + 6 Shoulder to Overhead
 + 5 Toes to bar
 + 4 Push ups
 + 
3 Pull ups
 + 2 Burpees + 1 Deadlift
8 8Lunges + 7 Box Jumps
 + 6 Shoulder to Overhead
 + 5 Toes to bar
 + 4 Push ups
 + 
3 Pull ups
 + 2 Burpees + 1 Deadlift
9 9 Wall Balls + 8 Toes 2 Bar + 7 Hand Release Pushups
 + 6 Pistols + 5 Burpees
 
+ 4 Deadlift
 + 3 Box Jumps + 2 Muscle Ups + 1 C&J
10 10 Chest 2 Bar + 
9 Wall Balls + 8 Toes 2 Bar + 7 Hand Release Pushups
 + 6 Pistols + 5 Burpees
 
+ 4 Deadlift
 + 3 Box Jumps + 2 Muscle Ups + 1 C&J
11 11 D-Ball Slams
 + 10 Chest 2 Bar + 
9 Wall Balls + 8 Toes 2 Bar + 7 Hand Release Pushups
 + 6 Pistols + 5 Burpees
 
+ 4 Deadlift
 + 3 Box Jumps + 2 Muscle Ups + 1 C&J
12 12 Front Squats + 11 KB Swings
 + 10 Ring Rows
 + 9 Sit ups + 8 Lunges + 7 Box Jumps
 + 6 Shoulder to Overhead
 + 5 Toes to bar
 + 4 Push ups
 + 
3 Pull ups
 + 2 Burpees + 1 Deadlift

 

I know, it can get confusing. But what’s life without a little challenge?

Talking about challenges, here’s another one: draw up your own Hardvent WODs and perform a different one every day until Christmas. Then, ensure you enjoy your time with your family and friends.

Happy Holidays!

The Xcore Team

Join Our Newsletter & Stay Tuned!