An original Wodball session for home
Ghost Circuit is a Wodball editorial workout, not an official benchmark. For 12 minutes, repeat 6 step-back burpees, 12 air squats and 18 alternating standing knee raises. No finishing jump or travel outside the room is required. This does not guarantee a silent session: test foot contacts on your floor.
Movements and repetition counting
For this burpee variation, start standing, place hands on the floor, step one foot and then the other back into a plank, then step forward and return to standing. No push-up or chest-to-floor contact is required. Use a controlled squat range with stable foot contact. For standing knee raises, left counts as one repetition and right as another: nine each side.
Score and pacing
A round contains 36 repetitions: 6 + 12 + 18. Record complete rounds and repetitions in the unfinished round at 12 minutes. Three complete rounds plus the next six burpees is 3 rounds + 6 reps. Start at a pace you expect to sustain and pause when needed; the clock continues.
Prepare the space and adapt
Clear enough space to lie down and stand up without touching furniture. Check floor grip and keep decorations outside the working area. Practise each movement and a shortened round before starting. If floor transitions do not suit the session, use alternating standing backward steps: one left–right pair replaces one burpee. You can also use eight minutes and 4, 8 and 12 repetitions. Record that version separately.
Keep the Halloween theme simple
Call the stations “ghosts”, “pumpkins” and “zombie escape” without changing movements mid-circuit. Keep normal lighting and clothing that leaves hands, vision and foot placement unrestricted.
