Timing and exercise order
Use 20 seconds of work followed by 10 seconds of recovery. Complete eight intervals of jumping jacks, then eight of kettlebell swings, eight of mountain climbers and eight of jump squats. Each exercise occupies four minutes; all four occupy 16 minutes, excluding any additional transition breaks.
Decide how to record the session
The original selection specifies the interval structure but does not establish a universal scoring convention. Agree whether you record repetitions in each interval, a total or simply completion with consistent movement. Do not present a newly chosen score as an official benchmark rule.
Choose equipment and variations first
The programme does not prescribe a kettlebell load. Choose one compatible with controlled repeated swings. Define how you count mountain climbers and the range for the other movements before the clock starts.
Keep transitions practical
Prepare the timer and equipment in a clear area. Ten seconds is a short recovery period, so avoid setups requiring complicated adjustments. Decide any rest between four-minute blocks beforehand and record it.
Scale the movement and effort
Short intervals do not require maximal effort on every start. A lower-impact jumping-jack or squat variation can be considered with your coach. Observe whether later intervals retain the movement quality established at the start.
Preparation and context
Warm up for the movements and practise a few light kettlebell swings. Keep sweets or festive rewards for after exercising. This Wodball seasonal session uses common Tabata timing; matching that timing does not reproduce the original laboratory research protocol.
Explore further
Four Halloween WODs · Halloween training guide · Scaling a WOD
