Tasia Percevecz’s Workout of the Week
Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.
In the spirit of the holidays, today’s workout of the week is programmed by CrossFit’s very own “Christmas Queen” Tasia Percevecz. A three-time Games athlete, she twice competed at the Games as a team member on Mayhem Freedom, winning the 2018 and 2019 Affiliate Cup each time.
Now retired she has focused her energy towards filling a bunch of roles within Mayhem including as a coach to Haley Adams, programming for Mayhem’s bodyweight and minimal equipment programs and serving as the Director of Operations for Mayhem Missions, the non-profit and charitable arm of Mayhem.
Tasia’s 12 Days of Christmas
“Bodyweight”
1 – Minute of running or high knees
2 – Strict Handstand Push Ups
3 – Strict Pull Ups
4 – Up Downs
5 – Cossack Squats (per side)
6 – Stepback Lunges (per side)
7 – Burpees
8 – Sit Ups
9 – Jumping Air Squats
10 – V-Ups
11 – Box Jumps *Step Down
12 – Wall Walks
Time Cap: 1 hour
“Minimal Equipment”
*All with 50s/35s or whatever dumbbells you have!
1 – Double Dumbbell Devil’s Press
2 – Double Dumbbell Hang Squat Cleans
3 – Strict Pull Ups
4 – Strict Handstand Push Ups
5 – Double Dumbbell Deadlifts
6 – Double Dumbbell Stepback Lunges
7 – Dumbbell Facing Burpees
8 – Feet Anchored Sit Ups
9 – Double Dumbbell Thrusters
10 – V-Ups
11 – Box Jumps *Step Down
12 – Wall Walks
Time Cap: 1 hour
“Full Gym”
1 – Legless Rope Climb
2 – Wall Walks
3 – Squat Cleans (135/95)
4 – Bar Facing Burpees
5 – Deadlifts (135/95)
6 – Chest to bar Pull Ups
7 – Box Jumps *Step Down (24”/20”)
8 – Front Squats (135/95)
9 – Toes To Bar
10 – Back Rack Lunges (135/95)
11 – Strict Handstand Push Ups
12 – Thrusters (135/95)
Some advice from Tasia: “The flow will go like this using the bodyweight version as an example. Start with 1:00 high knees. Then do 2 strict handstand push ups and 1:00 high knees. Then do 3 strict pull ups, 2 strict handstand push ups and 1:00 of high knees. Continue this until the final round of 12 wall walks, 11 box jumps, and each movement descending in repetitions all the way down to 1:00 of high knees.”
“This workout is aggressive, so aim to pick a weight and pace that you are comfortable in maintaining close to unbroken sets throughout. Grab a friend or family member and enjoy a good workout together. Most importantly, don’t forget to have fun!”
To inquire about submitting an upcoming workout of the week, shoot us a note.
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