Objective and score
Complete three rounds of a 400 m run, 20 burpees, 30 squats and 20 push-ups. Record the time at completion of the final valid repetition. The zombie-chase story adds a seasonal theme; it does not change the workout’s movement standards.
Read the complete task
Across three rounds, the listed programme totals 1,200 m of running, 60 burpees, 90 squats and 60 push-ups. Prepare a clear measured running route and enough floor space for the bodyweight movements. Choose one session rather than adding the whole Halloween selection together.
Pace the run for the work that follows
Choose a running pace that lets you begin the burpees promptly and retain control through the pushing and squatting. A very fast opening run can make the remaining circuit slower. Plan manageable push-up sets before pressing fatigue builds.
Movement standards
Agree the burpee finish, squat depth and push-up range before starting. Use the same standards each round and record any changes. Keep decorative pumpkins and other props away from the running route and floor-work area.
Scaling options
Adjust running distance, repetitions or movement variations with your coach. Elevated push-ups or an adapted burpee can suit different needs. Record the actual version rather than comparing unlike tasks as equivalent.
Preparation and context
Warm up for running and the chosen floor movements, then practise a short transition through the circuit. This is a Wodball seasonal workout, not an official CrossFit benchmark. The theme should remain compatible with controlled movement and clear visibility.
Explore further
Four Halloween WODs · Halloween training guide · Scaling a WOD
