1. The Zombie Apocalypse
A 20-minute AMRAP for four athletes with synchronised burpees, swings, sit-ups and a team run.
All four partners perform the burpees and run together. The original outline specifies swings and sit-ups synchronised in pairs, without defining pair rotations or whether both pairs work together. Agree these rules, synchronisation points and repetition counting before starting. No kettlebell load is prescribed.
2. The Pumpkin Patch Challenge
A Halloween chipper for two or three athletes, with a 15-minute cap and team-sharing rules to agree.
Complete the five tasks in order. The original outline does not define repetition sharing, loads, box height or distance per farmer’s carry. Agree the length of one carry and how the ten carries are counted with your coach. The “pumpkin” theme refers to suitable training equipment: a kettlebell or medicine ball for thrusters and two loads for the carry, rather than decorations.
3. Haunted House AMRAP
An 18-minute AMRAP for three athletes with deadlifts, lunges, Russian twists and jumping jacks.
The original suggestion lists deadlifts at 100/70 kg; these loads are not automatically appropriate for every athlete. Repetition sharing, rotations and side counting for lunges and twists are not defined. Agree them before starting and record your version. No Russian-twist load is specified.
Organise the team session
Choose one workout, warm up and rehearse transitions. Define equipment zones, synchronisation rules and scoring before starting. Scale loads and movements individually. Costumes should preserve visibility and movement without interfering with equipment.
Explore more Halloween WODs.
WOD d’hôtel : 3 séances courtes pour s’entraîner en voyage
WOD sans matériel : Cooper, Bert et une variante de Riley
WOD pour débutants : 5 séances et leurs adaptations