Ready to Get Spooked in a Fun Way? ? This WOD will have you smashing pumpkins and kicking like a mummy—all while improving your strength, endurance, and functional fitness! Designed for all levels, this unique mix of exercises combines bodyweight moves, strength training, and a touch of holiday fun. Whether you’re a beginner or a seasoned pro, there’s room to challenge yourself today. So, grab a pumpkin, and let’s get moving!
What to Expect from Today’s WOD
Today’s WOD features a Halloween-themed mix of exercises focused on full-body strength and endurance. You’ll need a pumpkin (or a comparable weighted object), dumbbells, a barbell, and a TRX band. You can also use household alternatives—like a backpack filled with books if you’re working out from home.
The WOD:
- 12 Pumpkin Smashes: Start with a wide stance, hold a pumpkin (or weight) overhead, and slam it down with controlled power. Modify by lowering the weight or slamming with a medicine ball.
- 10 Pumpkin Sumo Squats: Hold your pumpkin close to your chest, squat with a wide stance, and keep your core engaged. Beginners can do bodyweight squats, while advanced athletes can use a heavier pumpkin.
- 8 Vampire (Hammer) Fists: Use dumbbells for this move. Hold one in each hand, and mimic a hammering motion. Adjust the weight for intensity.
- 6 Burpee Over Pumpkin: Perform a burpee and then jump sideways over the pumpkin. Modify by stepping over instead of jumping.
- 4 Pumpkin Sit-Ups (Press): Perform a sit-up while holding your pumpkin, pressing it toward the ceiling at the top of each rep.
- 2 Laps Walking (Dead) Lunges: Carry your pumpkin and lunge forward, keeping your body upright. For a lighter option, go hands-free.
- 10 Deadlifts: Use a barbell or dumbbells. Keep your back flat and engage your hamstrings and glutes. Adjust the weight to match your skill level.
- 10 TRX Skull Crushers: Face away from the anchor point, extend your arms, and bend at the elbows for tricep activation. Adjust your angle to modify difficulty.
- 30 Mummy Kicks: Kick one leg at a time, keeping your arms straight in front of you—just like a mummy! Go for speed, but maintain control.
Maximize Your WOD
- Warm-Up Well: Prepare your muscles with light cardio and dynamic stretches to improve performance and reduce injury risk.
- Focus on Form: Keep your core engaged throughout, especially during pumpkin smashes, sumo squats, and deadlifts. Proper form prevents injuries and maximizes effectiveness.
- Rest and Hydrate: Take short breaks when needed, and stay hydrated—this WOD is a killer!
- Cool Down: Stretch those muscles afterward, focusing on hamstrings, glutes, and shoulders to aid recovery.
Join the Fun!
Share your workout snaps or videos using #GRITWOD and tag us! We want to see those pumpkin smashes and mummy kicks. ????? And if you’re in Santa Clara, swing by the Academy of Self Defense for a free trial class and experience group fitness like never before.
