Menu

December Challenge: 12-WOD Salute 2017–> are you IN?

27/11/2017 - Motivation
December Challenge: 12-WOD Salute 2017–> are you IN?

12-WOD Salute to 2017

My December Challenge for you is a celebration of our year of monthly challenges and your efforts to do one, many, or all of them. This month’s challenge is about honoring yourself for getting out of your comfort zone and doing what your mind and body needs. It’s about prioritizing your health and fitness first.

This final challenge of the year will also ensure you’re continuing to push yourself during holiday and party season. Finishing all parts of this challenge won’t be easy, but it’ll be worth it!

This month’s challenge comprises 12 separate workouts. You may complete one or more per day. Once you’ve finished all 12, you’ve completed the challenge!

December Challenge

I included a note next to each challenge to link to the month it came from. Follow that link to read details on the exercise and intention. In addition, you’ll see two numbers for each workout. You choose what’s right for you. Please join the Facebook group and share your progress. Whether you’ve done one, a few, lots or ALL of my challenges in 2017, I really appreciate you being here and pushing yourself!

Instructions for Workout #12: 12 Days WOD

This workout fits the theme of the 12 Days of Christmas song. If you’re not sure what this is, here’s a link to the song.

Here’s how it works:

Do 1 upside down, then 2 v-ups and 1 upside down. Next 3 jump squats, 2 V-ups … and one time upside down. Continue with 4-3-2-1, 5-4-3-2-1, etc. until you do 12-11-10-9-8-7-6-5-4-3-2-1.

Most of the movements are self-explanatory. For any movement where they may be a doubt, I’ve included a glossary below:

1 time upside down: go upside down any way you want. Headstand, handstand, crow pose, dolphin pose, downward facing dog, etc. No duration specified. Just go upside down for as long as you want, and then move on.

V-up: lie down, engage your core, make a V with your body and touch hands to feet

Overhead press: press anything you want overhead (from shoulders to arms locked out over your head). You can use a barbell, sandbag, your child, someone else’s child (ask first), your goat, someone else’s goat (ask first), etc.

Step-ups: just step up on a box, chair, big stone, etc. Stand tall at the top. Use weight if you want to make it harder.

Secondary Challenge

Every month’s physical challenge comes with a secondary challenge related to growth, community, education, etc. This month’s secondary challenge is to complete 12 small acts of service to others. This may sound like a lot, but keep in mind, even the most simple gesture can be an act of service.

Here are some ideas:

How to Join

Just ask to join this closed Facebook Group — for support and accountability. The support group on Facebook brings friendly and supportive people together from around the world.

Once you’re in, feel free to add any friends who want to join.

It’s not required that you post on the group, or even join it in the first place. It’s more fun and motivational in a community though!

By the way, this whole thing is FREE — just good people coming together to support each other.

FAQ

May I join late? What is the deadline? You may join any time you want, including late in the month. Really? Sure. It’s more fun to join closer to the start of the month. If you discover the challenge later in the month though, then please go for it and join us! That said, I get a lot of fake person requests to join the Facebook group well after the challenge starts, so especially if you’re wanting to join late, send me a note first.

How do I join if I’m not on Facebook? Just say I’m in out loud 3 times, and you’ll be in! If you want to connect the dots and receive a virtual high-five, feel free to also drop me a note at [email protected] or say hi on other social media channels (links in footer).

I hope you join us!

— Coach Jeff

 

Jeff Grant is the author of "Flow State Runner: Activate a Powerful Inner Coach’s Voice". Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular weekly newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio and press kit for more information, and please check out Jeff’s Coach & Author page on Facebook.

Related posts:

February Challenge: Thrusters + Growth --> Are you IN?
March Challenge: Squat Hold --> DOWN for it?
May Challenge: Burpees--> are you IN?
July Challenge: Triple Adventure --> are you IN?
November Challenge: SIT-UPS--> are you IN?

Free Mind Training Chapters

Join my mailing list to receive my latest news and updates. I'll send you two free chapters of Flow State Runner right away as a gift. I promise not to spam you. Check out my prior newsletter issues as an example. --Jeff Grant

You have Successfully Subscribed!

Share This