This workout was sent in by Kjell Stoddard Crowe for use on our fabulous workout search engine BootCraft. I’m sharing it here so you can get a taste of what kind of drills are inside BootCraft.
Eight Mate AMRAP
This workout drill involves 4 x 8 minute AMRAPs and is not for the faint of heart.
Due to the length of the AMRAP make sure campers are still focusing on quality and not just quantity.
Perform each AMRAP and its various exercises. Rest 2 minutes after the 8 minutes is up.
Upper Body
- 10 Narrow Push Ups
- 15 Curl and Press
- 15 Row and Reverse Fly
- 20 Kickbacks
Lower Body
- 10 Romanian Deadlift
- 15 Glute Bridges
- 15 Weighted Jump Squat to Front Lunge
- 20 Side Lunges
Total Body
- 5 Manmakers
- 10 Step Up to Curl
- 15 Press Jacks
- 20 Reverse Lunge and Fly
Cardio
- 20 Jack Hug
- 20 Star Jumps
- 30 Crossbody High Knees
- 50 Mountain Climbers
Core
This round is timed with everyone doing each exercise together.
- 30 seconds Plank
- 30 reps Scissors
- 30 seconds Plank
- 30 reps Bicycles
Repeat once more for a 4 minute round.
One of our Crafter’s, Christine, did this workout and dropped the rounds to just 6 minutes which was still a killer!
More workouts like this are waiting for you on BootCraft
For more workouts like this plus warm up ideas, finishers, indoor sessions, HIT workouts, team workouts, boxing ideas and more, check out our affordable database of fresh, tested and excellent workout ideas: BootCraft
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
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