There’s no time to crank up the intensity of your WOD like the holidays. The team at The WOD Life is working up a sweat before the big day arrives, and we’re inviting you to join us! Here’s one workout we recently tackled — and it’s not for the faint of heart.
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- 1km run
- 50 burpees
- 100 air squats
- 150 lunges
- 100 push-ups
- 50 sit-ups
- 1km run
Let’s talk strategy.
5 Tips to Crush Merry Fitmas
This is a long one — reps on reps. Here’s what we learned after taking this on.
1. Do *Not* Go All Out for the First Run
You’re going to feel so fresh and energized beginning. Don’t let that fool you. Make a point of slowing down that first run, because you’re going to need that energy later on. Big time.
2. Break Up the Reps Early
Similarly, even if you don’t feel like you need to, break up the reps from the beginning. Burpees are a full-body exercise. Then, you have squats and lunges back-to-back. Your legs are going to be on fire. Your shoulders are going to be on fire. Your life is going to be on fire.
Avoid hitting failure. Break the reps up early!
3. Gear Up Appropriately
Even though this is a bodyweight workout, the sheer number of reps in this holiday WOD makes it a really spicy one. Wrist wraps will help tremendously with the burpees and push-ups. Knee sleeves will help with the squats, lunges, and burpees. And we highly recommend something soft — like a yoga mat — to give your tailbone some cushioning. You can even put an extra mat or a rolled-up towel under your bum.
4. Scale if You Need To
There is no shame in scaling your workout! In particular, you might find 100 Rx’d push-ups to simply be too much.
Remember that functional fitness is infinitely scalable. You can do the push-ups on your knees, or place your hands on a box, bench, or another elevated surface. This will make them more manageable.
You can also scale down the reps, as well as the 1-km runs.
It’s supposed to be hard, yes. But it’s also supposed to be doable. If you’re only able to do one push-up at a time before hitting failure, scale!
5. Form Still Matters
Even though it’s a bodyweight workout, and even though you’re doing it for time, technique always matters.
- Burpees: Your chest should hit the floor. When you jump your feet back in, get them as close to your hands as possible. This makes it easier to stand back up again.
- Air squats: Shoulders up, chest up, eyes up! Lock your knees out at the top to complete the rep.
- Lunges: Gently kiss the floor with your knee each time. Avoid letting your knee pass your toe.
- Push-ups: Chest to the floor, and keep your elbows tucked in to your sides.
- Sit-ups: Use your strength, not momentum.
Other than that, BREATHE! Pace yourself and have fun. You got this. Happy Holidays!