Today’s post is from Amy Kelley of Amy’s Bootcamp. Thanks for sharing Amy!
Time: For a 60 minute workout
Equipment needed: Battling Ropes, Cones, Cards (for writing stations on), Tyres
It’s 5 O’Clock Somewhere
Mark out 12 stations in a large circle and label them 1 to 12 corresponding to the hours on the dial of a clock.
Campers move around the circuit clockwise, starting at 1 o clock and finishing at 12 o clock. They only change stations once the person at 5 o’clock has completed all 60 rope slams.
Do it twice!
|1 o’clock||Prisoner squats on BIG TIRE w/ BALL|
|2 o’clock||BIG TIRE sit ups|
|3 o’clock||SMALL TIRE hand release push ups|
|4 o’clock||Sprawls (hips to ground)|
|5 o’clock||60 ROPE slams||TIMEKEEPER!|
No one moves until this person is done.
|6 o’clock||Lateral SMALL TIRE slams|
|7 o’clock||SMALL TIRE glute bridges|
|8 o’clock||SMALL TIRE lateral jumps (feet together)|
|9 o’clock||SMALL TIRE uphill walking lunges|
|10 o’clock||SMALL TIRE tricep pushes|
|11 o’clock||SANDBAG deadlifts|
|12 o’clock||BIG TIRE flip 5X sprint back to cone + repeat|
I am from Kentucky, USA. I have loved fitness my entire life. It is my passion. After years of teaching a variety of fitness classes as well as being passionate about one on one Personal Training, I have decided to expand on helping others work toward their health/fitness goals by creating a program that WORKS!
We love to work outdoors but the weather forces us indoors in the winter at times. We love our tires, ropes and hill sprints!! Our Facebook group: Amy’s Bootcamp
Got an awesome workout to share with the community? Send it in it here.
If you want more workouts to use your tyres and ropes with, check out this collection of workouts and exercises I put together.
Guest submissions are workouts shared by awesome trainers from all around the world. You can read a bit more about this author under the workout above.. To become one of these awesome trainers why don’t you submit one of your own?
Ben Callaghan says
What would you do if you had less than 12 people? I’d probably use a timer on the rounds when no one is at the Rope Slam station
Thanks for sharing my workout Kyle! 🙂
Kyle Wood says
Ouch! Thanks for the update
Rocky Galindo says
What if you had more than 12 people? We usually average 15-20…This workouts looks awesome! Love it!!!
Rocky/Ben, If less than 12, yes, time the rope station or jump in and do it yourself! If more than 12, many of these can be partnered up or if you have enough equipment, 2-3 people per station. If you are averaging more than double, you could always run the clock stations along side a cardio station (such as suicide shuttles) by dividing group in half. THANKS! Enjoy! 🙂
Double up on stations?
I have had this happen and I do one of two things: I pair campers up of equal ability and have one go sprint while the other “works”, or have them perform a “partner” activity such as “I go/you go”. Another alternative would just be to have multiple participants at each station ……as long as there is enough equipment. Thanks! We did it again last night and the girls love/hated it (as usual!) 🙂
Terri Jenkins says
Are you counting each side as 1 rep on the ropes (30 reps ea/arm)? I would also ask what you would substitute for the sprawls (I have some new members that would probably not be able to perform them.
Looks like a great workout!!
Burpees or modified burpees for sprawls. I do hard count (60) slams.
Hi Terri, I usually require 50-60 “slams”, by which I mean both arms together with a jump….If I have them doing “waves” (one arm at a time), I usually require more, like 100. If I have beginners present, of course I let them modify and do less, since it will take them just as much time to do so. As far as the sprawls, a burpee is a good alternative for an intermediate or a full body extension for a beginner. Thanks for the questions, I hope you and your group enjoy the workout!
Hey Amy. My name is Chris and I’m from the UK London. I am a personal trainer and I am considering out door group training. I really love your clock idea. Is it something I could use over here? I’m not one for using peoples ideas without asking ☺ really hope your boot camps are going well.
Of course! Have fun!