A Slammin’ Bootcamp Workout

I ran a very belated Halloween workout with my groups last week. There was a lot of fun had and a good share of dramatic faces and hands. I really wanted to share it with you.

You could easily take the concept and rework for Thanksgiving or Christmas.

Slamaggedon

Time: 45 minutes

Equipment: Battling Ropes, Cones, Mats, Dead balls (medballs will do)

Warm Up

Indian Runs and then a game. I played Rock, Paper, Scissors Sprint.

Main Bit

Clients will want to get into pairs of similar level.

These groups will move from station to station every two minutes (when the trainer calls out). If they finish the station before the two minutes is up they can have a rest. Some stations are purposefully unfinishable so participants should just get as much done as they can in the two minutes.

Stations

Complete 2 to 3 rounds of the circuit.

A. Zombie Slam and Run.

One person running to cone 40m away and back and the other zombie slamming on ropes (1 arm at a time like an exaggerated zombie walk). Slammers and runners swap when runners get back.

B. Survival Station.

Complete the following strength exercises twice:

• 10x Frog squats
• 10x Nightmare running high knees – high knees on spot, 10 per leg
• 10x Mind bending staggered hand push ups – regular push ups with one hand slight forward and the other slightly back, 5 each way
• (advanced) 5x Werewolf burpees – burpees with a nice big werewolf leap at the top

*The advanced exercises are some extra work for your fittest clients done in addition to the other exercises.

C. Pumpkin Smashing.

Take it in turns with your partner slamming the dead ball. Do 2 slams each, then 4 slams each, 6, 8,…, 20.

D. Survival Station.

Complete the following strength exercises twice:

• 10x Coffin sit ups (hold each others legs if necessary) – lie completely flat with your arms across your chest and then sit up while keeping your legs down
• 10x Spider push ups – aka spiderman push ups
• 10x Frightening jump squats – jump squats like you are jumping out at someone
• (advanced only) 5x Ghoul get ups – rolling get ups

E. Body Part Hustle.

Run bags of body parts (sandbags) in either a bear hug carry or  on the shoulder from cone to cone (cones 40m apart). Then bring them back. You can do this drill with another pair (in groups of 4) if you have a lot of sandbags. Once all are delivered clients can rest.

F. Monster Walks.

With a partner warrior walking lunge to cone 30m (40m advanced) away and back. Rest once get back.

Cooldown

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Pictures of some of the exercises.