In short
- Twelve movements numbered 1 to 12; each round adds a new one and runs back through the previous ones in reverse order.
- It is a For Time: the score is the total time, with a time cap if you want one.
- Movement 1 is done 12 times in total and movement 12 only once; the total is 78 blocks of work.
- It scales like any WOD: movement, volume (fewer days) and, last, time.
- The example is illustrative and equipment-free: swap it for what your gym has.
How does the twelve-days structure work?
Twelve movements are numbered with their reps: movement 1 has 1 rep, movement 2 has 2, and so on up to 12. Round one is movement 1 only. Round two is 2 and then 1. Round three is 3, 2 and 1. The last, round twelve, goes down from 12 to 1.
Because each round goes back through the earlier movements, movement 1 is repeated in all twelve rounds and movement 12 only in the last one. Adding up all the blocks gives 1 + 2 + … + 12 = 78 blocks of work, and since block n has n reps, the total reps are 1 × 12 + 2 × 11 + 3 × 10 + … + 12 × 1 = 364.
It is a community format in common use in December, with no owner: each gym picks its twelve movements. It is timed as a For Time, the format defined in the glossary, and it can be done in pairs by splitting rounds, as the partner WOD guide explains.
Which no-equipment example can I do?
This example is our own and illustrative: it shows how it is written, not how much to train. The reps on each line are the day's own number; the total column is the number of times that movement appears multiplied by its number.
| Day | Movement | Reps per appearance | Total in the WOD |
|---|---|---|---|
| 1 | Burpee | 1 (appears 12 times) | 12 |
| 2 | Jump squats | 2 (11 times) | 22 |
| 3 | Push-ups | 3 (10 times) | 30 |
| 4 | Lunges (total) | 4 (9 times) | 36 |
| 5 | Sit-ups | 5 (8 times) | 40 |
| 6 | Mountain climbers (each leg) | 6 (7 times) | 42 |
| 7 | Air squats | 7 (6 times) | 42 |
| 8 | Two-footed jumps on the spot | 8 (5 times) | 40 |
| 9 | Knee push-ups | 9 (4 times) | 36 |
| 10 | Jumping lunges (total) | 10 (3 times) | 30 |
| 11 | High knees on the spot (total) | 11 (2 times) | 22 |
| 12 | Burpees | 12 (once) | 12 |
Total: 364 reps, 24 of them burpees (12 from day 1 and 12 from day 12). Days 1 and 12 repeat the movement on purpose: that way the first and the last round look alike, and the arithmetic adds up.
How do I scale the twelve-days WOD?
Follow the order in the guide to scaling a WOD: movement, volume and, last, time.
- Movement
- Burpees without the jump, squats without the jump, lunges without the jump or slower climbers. Change the one that breaks your pace.
- Volume
- Fewer days. With eight days (movements 1 to 8) it is 1 + 2 + … + 8 = 36 blocks and 120 reps; with six, 21 blocks and 56 reps.
- Time
- A time cap: when it sounds, log the day and the block you reached.
In pairs you alternate whole rounds (one person does round three, the other round four) or split each round in half; log the version you did.
How do I pace it?
- The first rounds are short and deceptive: start at a pace you can hold in round eight.
- From round six on, every lap is long; decide beforehand at which movement you will take a short break.
- Count out loud or note the day you just finished: losing count is the most common mistake.
- Keep the jumping movements for while you still have legs; if they fail, switch to the no-jump variation and log it.
How do I time it with the web timer?
- Open the web timer in For Time mode; leave the time cap at 0 so it counts up with no limit, or set one.
- Keep the list of the twelve movements in view, numbered, so you do not lose count.
- Press start: the preparation countdown lets you get into position before the clock runs.
- When you finish round twelve, pause the clock and log the time, the version and the movements you scaled.
The online WOD timer on this website opens straight in For Time with no time cap; if you prefer a limit, change the time cap field and copy the link to share the set-up with your group.
What are the most common questions?
What is the twelve days of Christmas WOD?
A cumulative For Time WOD with twelve numbered movements: each round adds one and runs back through the previous ones in reverse order, like the twelve days of Christmas song.
How many reps does it have?
With the 1-to-12 scheme it is 78 blocks of work and 364 reps, because movement 1 is done 12 times and movement 12 only once.
Can it be done with no equipment?
Yes. The example in this guide uses burpees, squats, push-ups, lunges, sit-ups, climbers and jumps, which fit in a room.
How long does it take?
It depends on the movements, the version and your level: there is no reference time. If you want a limit, set a time cap and log where you got to.
Can it be done in pairs?
Yes, alternating whole rounds or splitting each round in half. What matters is agreeing the split beforehand and logging it with the score.
Is it an official format?
No. It is a structure in common use in the community in December; each gym picks its twelve movements. Zoku Athletics is not affiliated with any organisation or brand.
What does Zoku Athletics offer for a WOD like this?
Zoku Athletics brings together a multimodal timer (For Time with a time cap, AMRAP, EMOM, Tabata and mixed) and benchmarks to repeat a WOD every year and compare. How to set it up is in the WOD timer guide; the app is in closed testing on Android.
The app is not public on the stores yet. It is in testing and there is no launch date.
How can I try Zoku Athletics?
The Free plan is free, with no card and no expiry. Pro and Elite are paid; what each includes is shown in the plans section of the home page.
Who is behind the website and the app: About Zoku Athletics.