After 10+ years of the same workout, I’ve switched up the movements for you. As always, pick weights and modifications that work for you and allow you to keep moving without long breaks. Have fun!

The 12 Days of CFWP 2024+

1 Devil’s Press 35/25

2 Dumbbell Front Squat

3 Dumbbell Push Press

4 Box Jump (24/20) *Step down only

5 Toes to Bar

6 Dumbbell Power Cleans

7 Pull-ups

8 Russian Kettlebell Swings 53/35

9 Wall Balls 20/14 to 10ft

10 Dumbbell Deadlifts

11 Lateral Burpees Over a Dumbbell

12 Dumbbell Lungesters

Always start a new round with a NEW movement.

Rep scheme follows the song:

1

2-1

3-2-1

4-3-2-1

5-4-3-2-1

6-5-4-3-2-1

7-6-5-4-3-2-1

8-7-6-5-4-3-2-1

9-8-7-6-5-4-3-2-1

10-9-8-7-6-5-4-3-2-1

11-10-9-8-7-6-5-4-3-2-1

12-11-10-9-8-7-6-5-4-3-2-1

35min Time Cap