While staring absentmindedly at a picture of the Australian flag over the Australia Day weekend I had the idea for this workout.
It was simple and involved tyres and ropes which my clients always get a kick out of using.
(By the way that heading is very tongue in cheek)
Union Jack Attack
Time: 45 minutes
Equipment: Mats, Cones/Markers, Battling Ropes, Skipping Ropes
Set up all equipment and stations in the centre of a large rectangular field (I used a cricket pitch). This will act as the centre of the union jack.
Place cones at each corner of the rectangle as well as half way along the perimeter along each side (8 cones total). These act as the points of the union jack.
Form your bootcamp group into teams of 5 or 6 mixed fitness level clients.
Each team must complete two rounds of the circuit set up in the middle.
In between each station the team must run one leg of the Union Jack while carrying a battling rope on their shoulders before completing the next station.
Have a team take a drink break after their first circuit.
Exercise Stations
1. Tyre flip, jump and sprint across 30 meters. Description on Instagram.
2. 20 two handed rope slams each with their teams battling rope. Team members will need to take it in turns as only one person on either end of the rope can go at a time.
3. Overhead tyre lunges across 30 metres (15m up and back). Description on Instagram.
4. 100 skips (jump ropes) for each member.
Example
Just to clarify the order of exercise here is a little sample of what a teams workout might look like:
- Run to left most point of Union Jack and back
- Complete tyre flip drill
- Run to upper-left point and back
- Complete 20 rope slams each
- Run to upper point and back
- Complete overhead tyre lunges
- Run to upper-right point and back
- Complete 100 skips each
- Short drink break
- Run to right point and back
- Complete tyre flip drill
- Run to lower-left point and back
- Complete 20 rope slams each
- Run to lower point and back
- Complete overhead tyre lunges
- Run to lower-right point and back
- Complete 100 skips each
Total workout time = 25-30 minutes on a good sized field.
I hope your group gets a kick out of this workout!
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Images: Yarn Bombing by George Rex, Bootcamp Ideas Instagram
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P.S.
In case you missed it. Garry and I have just opened the doors to our first ever live bootcamp training ideas workshop.
New South Wales residents, you can expect some new workout ideas, plenty of fun and a chance to pick our brains over lunch afterwards.
Early bird tickets are available for this week only at $99.
– Kyle
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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