Halloween is my favorite time of year. But, as the weather cools down, I find that I am almost constantly tempted with sweets and comfort food and that I’m also making less time for fitness.
Many people fall into this trap, only to renew their vigor at the New Year. However, there’s no reason to fall into that trap this year. We’ve put together some of our favorite fun and spooky Halloween workouts for different types of fitness fanatics. Whether you’re a die-hard CrossFitter or more of a workout at home-type of person, we’ve got something to scare the Lululemons off you.
1. Zombies Verses Humans
If you’re a fan of zombie flicks, this workout may be just what you need to get your blood flowing–erm–pumping we mean! There’s a few different variations of this WOD, but the version below is courtesy of CrossFit Fenrir. Get some of your favorite ghouls together and divide into two teams. One of the teams will be designated as survivors and will get a head start on the WOD. The other team will play the role of the undead and will spend the workout trying to “catch” the survivors. Let’s hope you can run fast!
Zombies Vs. Humans
If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!
Run 800 meters
20 double unders
40 air squats
60 sit ups
40 push ups
20 pull ups
Run 400 meters
If you are a Zombie you must catch at least one person. If you fail to catch somebody, you must do a penalty of 25 burpees after the workout. If you are alive and you get caught by any Zombies then you must also do the 25 burpees. The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.
2. Pumpkin Partners Halloween WOD
If jumping while watching scary movies and running through haunted houses isn’t enough cardio for you in the month of October, this WOD is a fun team workout that incorporates everyone’s favorite fall symbol — a pumpkin! This Halloween workout was originally posted by CrossFit Crave.
75 lateral pumpkin jump overs
50 pumpkin push presses
100 pumpkin goblet squats
50 pumpkin box jumps (20″)
75 pumpkin squat cleans
3. Spooky Workout
If you’re not much of a CrossFitter or someone who enjoys working out with other people, this workout, put together by PopSugar is quick and easy to do in your lair or between terrorizing neighborhood children. Not only that, but it has a cute little witch demonstrating how to do each movement correctly.
3 sets of 10-20 Creepy Crawlers
3 sets of 10-20 Scared Black Cats
3 sets of 10 to 20 Witch Rides
4. PUMPKIN Workout
Back on Pointe has some more frightfully fun workouts than can be done by the midnight moonlight at home or on the go. This workout is simple and easy to remember.
P – Push Ups
U – Up-down plank for one minute
M – Mountain climbers
P – Plie squats
K – Kneeling kickbacks
I – Inchworms
N – Narrow-stance squats
5. Run a 5K
What’s more fun than running a 5K? Most things in my opinion, but I might be willing to concede if I get to wear a costume.
Running is an important skill to have — after all, when the goblins and monsters make their appearance on All Hallow’s Eve, the survivors will be those who can outrun their friends. If you’re not feeling to confident in your cardio or if you’re being mistaken for the Big Bad Wolf every time you take a flight of stairs, start training for a local 5K.
Most cities offer themed 5Ks, particularly around Halloween. Take your pick from a zombie or superhero run in town or explore other options.
6. A Wicked Core Workout
Nothing puts a damper on your Halloween costume like having to airbrush your abs. Check out this chilling core Halloween workout from Super Sister Fitness.
7. The Great Pumpkin WOD
This is another option to try with friends. Grab a pumpkin and a few of your favorite monsters and give this WOD a try to get repulsively ripped. Thanks to The Meanest Mama for this petrifying programming.
The Great Pumpkin WOD
Teams of 5, 20-minute AMRAP
20 meter walking lunges with pumpkins overhead
100 hammer strikes per team
100 goblet squats with pumpkin
20 meters of walking lunges with pumpkin
100 wall balls
100 slam balls
100 partner pumpkin sit ups
40-meter team prowler pushes
Just a hint — sub out the pumpkins for actual wall balls unless you want your black eye makeup to become a permanent fixture on your face. We also recommend using real slam balls for this workout — tell your box owners to thank us later.