©2017 by Cillian O'Connor - Strength and Conditioning. Proudly created with Wix.com

5 DEADLY Hallowe'en Themed Workouts

October 23, 2018

With Hallowe’en coming up next week, I thought I’d give you guys some cool spooky themed workouts to try out. Beware, these aren’t for the faint of heart.

 

The first two workouts are straightforward strength and hypertrophy workouts. You should feel free to take as much rest as you need for these as the focus is on moving heavy weight and getting a pump. The last 3 are more cardio/endurance based, though for sure still have some strength training elements to them.

 

I hope you’re all ready for some terrible puns.

 

 

#1 : Night of the Living Deadlift

 

 

 

 

This is a great workout for strengthening your deadlift, as well as the relevant muscles involved.

 

Romanian deadlifts can be performed with either a barbell or a dumbbell. Make sure to weight up the pull-ups if you're able to. 

 

 


 

#2 : The Texas Tricep Massacre

 

 

 

 

Time to build some horseshoes with this tricep-focused upper body workout.

 

The dips can be made to emphasise triceps more by staying more upright as you lower yourself. 

 

 

 

 

 

 

#3 : The Squattening

 

This is actually just German Volume Training, but my name sounds creepier. Here it is:

 

 

 

 

 

Take 60% of your 1RM squat (if you don’t know what this is, use a weight that you are confident you could do approximately 20 reps with). Perform 10 sets of 10 reps, with NO LONGER than 60 seconds of rest between sets.

 

NOTE: Do not attempt this unless you have been training for some time and have learned proper squat technique.



#4: 28 Rounds Later

 

 

 

 

28 Rounds For Time:

 

1 Pull-Up / Chin-Up

2 Push - Ups

3 Kettlebell Swings

 

This is a full body workout that is useful if you are travelling, or for any other reason only have about 15 minutes to spare for training.

 

 


 

 

#5: A Nightmare on EMOM Street

 

 

 

EMOM for 10 minutes :

 

5 Burpees

5 calories on rower

 

This workout is short but effective. If you haven’t done this style of conditioning before, ‘EMOM’ stands for ‘Every Minute on the Minute’. Basically you would complete the 5 burpees and 5 calories on the rower as fast as you can, and then you rest the remaining time until the next minute begins, and then you go again.



 




 

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

October 17, 2019

October 17, 2019

Please reload

Archive