Hallow-WOD! Trick or Gainz!
10 ROUNDS - FOR TIME
200m Single Arm Farmers Carry
Visit 1 “House” for Trick or Gainz!
General Warm Up
3-5min of light Cardio of choice, then…
3 Rounds
10 Air Squats
5-10 Push Ups
5-10 Strict Pull Ups or Body Weight Rows
:30 Front Plank
Specific Warm Up
Today there are a billion movements! Keep it simple. Practice each movement for a handful of reps to decide whether or not you need to modify anything. This will also help you establish a game plan for the workout!
Workout of the Day
Hallow-WOD! Trick or Gainz!
10 ROUNDS - FOR TIME
200m Single Arm Farmers Carry
Visit 1 “House” for Trick or Gainz!
House A: 10 Burpees
House B: 31 Sit Ups
House C: 10 8 Count Body Builders
House D: 31 Mountain Climbers
House E: 10 Single Arm Hang Power Clean and Jerk with Candy Bucket
House F: 31 Squats with Candy Bucket
Workout Notes
We have got a fun one today! This is the same workout we did last Halloween as a group and I’m hoping we can all make it happen again this year!
The idea here is silly, but it makes the workout a lot less complicated than it looks. The premise: you are a trick-or-treater. You have a candy bucket (your chosen weight for the day) and you want to carry it from house to house, collecting treats! The workout starts with 200m carry to get you to the first house. You can run on that carry, you can switch hands whenever you want, but you want to get your candy bucket to that house!
Once you are done with the carry, you can go to whichever house you choose! Once you have visited a house, you must carry your bucket to the next house. The goal is to hit 10 houses.
Here are the house rules. You MUST hit each house ONCE before repeating a house. However, you can hit the houses in whatever order you choose. Once you hit each house once, (6 Rounds) you can hit any houses you want for the last 4 rounds. I don’t know why you would, but maybe you just want to keep going back to the burpee house 4 times in a row. The burpee house is definitely the house that gives out raisins and pencils, but hey, that’s your choice. I’m going to keep going to the house that’s giving out the full size Three Musketeers. To each their own!
Once you’ve hit 10 Houses (or whichever number of houses you choose as a modification) you’re done! Go home and enjoy your candy-gainz!
Burpee Modifications
The Burpee video contains everything you need IF you are doing a burpee of any style. However, if the full burpee isn’t for you, swap in the Squat Thrust!
Sit Up Modifications
Sit Ups aren’t for everyone, but for this movement, as long as you are using predominantly your abs, it will be appropriate! If you are someone who can flex in the middle, any V-Up, Sit Up, or Crunch will work. If your body doesn’t dig that, go for a :62 second Front Plank (:31+:31)
Bodybuilder Modifications
The body builder video shows many modifications, but if they aren’t working for you, it could be one of two reasons. If that Squat Thrust portion is bugging you, just do the Push Up half. Or you could even do 1 Push Up + 1 Plank Jack, staying in the low position for the duration. If the push up part is not happening, do the opposite. I guess that would be a 6 count body builder? Start standing, hands go to the ground (1), Feet jump or walk back (2), Plank Jack (3,4), feet jump or walk back to hands (5), stand back up (6.)
Mountain Climber Modifications
Whether slow or fast, everyone should be able to accomplish some version of this movement. If crunching the knee up to the chest isn’t in your wheelhouse, just do a plank with alternating leg lifts. Try to keep your torso parallel to the ground. No rotating!
Hang C&J Modifications
If the overhead part isn’t working for you, just do the Hang Power Clean. If the clean part isn’t working for you, just do the Shoulder to Overhead. If you’d rather switch it up all together, go with a Kettlebell Swing!
Squat Modifications
This squat can be an unweighted Air Squat, or a Dumbbell Squat Variation. If Squatting isn’t happening for you in general, switch to Lunges or Deadlifts.
Optional Accessory Work
None! Enjoy the holiday with your family and have fun!
Cool Down
1-2min of Happy Baby
All the Legs Up The Wall your spooky little heart desires!
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