Today we have a really intense stair based workout. Challenge your groups to get through 4 rounds in the 25 minutes.
You Run, We’ll Stay
Goals: High Intensity Training, Teambuilding
Time: 45 minutes
Equipment: Mats, Stairs, Something for Dips and Step Ups
5 to 10 minutes of running. Mobilize the calves.
This workout is a teamwork challenge that uses a set of stairs.
It combines two common bootcamp methods, AMRAP (As Many Rounds As Possible) and Chippers (complete a set number of reps).
Get groups into mixed fitness level teams of 4.
Working in teams clients must complete AMRAP of a set of exercises (see below). The repetitions for each exercise are the TOTAL number that the team must complete each round. For example: 50 squats could be completed by three of the team members, two doing 20 reps and a third doing 10 reps.
Team members do not all need to be doing the same thing at the same time. For instance, some could be running the stairs while others do strength exercises.
Each round clients must complete:
- Run up and down Stairs (about 80 stairs) x 6
- Step Up w/ high knee x 50/leg
- Push Ups x 50
- Squats x 50
- Dips x 50
- Inverted Rows x 50
Remember: The reps above are the total number for the team.
Once a team completes the chipper above they make a mark on the whiteboard. They have just completed one round. The team with the most rounds completed at the end of 25 minutes wins.
Finisher (if time)
Get clients into pairs of similar fitness level and line them up at the bottom of the stairs.
One pair at a time, send them off in a race, sprinting to the top of the stairs. Repeat two or three times depending on how stuffed (aka tired) they are.
Stretch it out
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.