2025-12-25

Warm-up & Mobility 15 min

A) GET WARM
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
0:30 Banded Lat Stretch (R)
0:30 Banded Lat Stretch (L)
0:30 Crossbody Shoulder Stretch
0:30 Crossbody Shoulder Stretch

C) MOTOR CONTROL
1:00 Half Kneeling T-Spine Rotation Hold
1:00 Archer Ring Row With Pause

D) STABILITY
1:00 Overhead Squat Hold + Twist
1:00 Tempo Cossack Squat Pass Throughs

"Ho-Ho-Home"20 min

For Time:
15-14-13...3-2-1 Sit-ups
1-2-3...13-14-15 Push-ups

Time Cap: 20 Minutes

Stimulus

Overview: We've got a simple, at-home bodyweight workout for Christmas Day. The descending/ascending ladder starts core-heavy and finishes upper-body heavy.
Each round adds up to 16 reps. 15 sit-ups + 1 push-up, 14 sit-ups + 2 push-ups...
If you're looking for a slightly more challenging version, you can scale up to v-ups + hand-release push-ups, or GHD sit-ups + dumbbell bench press.
Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
Push-ups: Your chest must touch the ground at the bottom of your reps and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.
Intended Intensity: RPE 5-7
Fitness Attribute Improved: Muscular Endurance
Target Score: 10-15 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

Strategy

The push-ups will likely be the limiter, so make sure to start breaking those early, near round 6 or 7, to keep from fatiguing quickly.
Today is about getting movement in, so make the workout what you want, adjusting as desired. Merry Christmas!

Substitutions

SIT-UPS

PUSH-UPS

Movement prep

2:00 Light Cardio (Run/Row/Bike)
10 Slow Sit-ups
10 Scap Push-ups
5 Sit-ups
5 Push-ups