This workout is inspired by the ‘Buy in’ concept used in many CrossFit workout. I have used it a little differently but thanks to Jess for sharing this concept with me.
I ran this workout at our local amphitheater so I’ve included some alternatives at the bottom for those not blessed with a bunch of hills, stairs and high steps in close proximity to each other.
Big Spender
Time: 45 minutes
Equipment: Just a couple of decks of cards.
Set up:
The night or day before you run this workout, take your deck(s) of cards and sort them into 5 piles.
Put all of the face cards and jokers in the first pile. Each of the remaining for piles should contain the Ace through 10 of just one suit. Repeat with another deck if you predict more then 16 campers at your session.
Make sure when you put the cards away you can easily sort them into these five piles again at the workout.
The Concept
After a 10 minute warm up, split the group into teams of three or four of similar fitness. Assign a team as advanced, intermediate or beginner.
This workout is kind of like any gambling card game. There is a buy in round in which clients need to do a set of exercises in order ‘buy in’ and be able to draw a card.
Each team is given their own set of 10 cards – ace through 10 of one suit. The cards are shuffled so that when a team picks a card they get a random number between one and ten.
They should then complete the corresponding exercise to that card. Used cards should be put into a discard pile.
Teams will then need to ‘buy in’ again to pick another card. The workout is complete once all ten cards have been completed or the time is up.
The Buy In
To be completed together by the whole team:
- Push Ups x5
- Dips x5
- Step Ups x5/leg
The Cards
In brackets following the drill is (advanced, intermediate, beginner) levels. If there is just one option, all levels complete that option.
- [Ace] The Snake (run to the top, just the second turn, just the first turn)
- Run up the stairs (to the very top ~100 stairs)
- Step Up the big steps (box jump, step up squat, step up)
- Inverted Rows (30 ea, 20, 15)
- Run up the stairs (half way ~50 stairs)
- Inverted Rows (30 ea, 20, 15)
- Run up the steep hill (4 times, 3 times, 2 times)
- Run up the stairs (half way ~50 stairs)
- Star Jumps (Jumping Jacks) x200 group total
- Step Up the big steps (box jump, step up squat, step up)
Notes:
- Step up squat – Step up, do a squat, step down.
- The Snake – a path that twists in an ‘S’ shape up an embankment.
- The full length of the stairs is around 20 flights each with 5 stairs.
- The inverted rows were done on the railing along the stairs.
Cooldown
Do some standing stretches. Take a moment to appreciate the awesome surroundings you and your clients have access to.
Visuals
Below are some pictures so you can see the environment you’ll need for this workout.
Alternative Exercise Combinations
Here are a couple of alternatives of exercise combinations to get you thinking about how best to use your own surroundings.
Aerobic Alternative
For those without stairs AND a hill AND a railing AND benches nearby, you still need some stairs/a hill and some benches.
- [Ace] Gradual hill runs (4 times, 3 times, 2 times)
- Squats x50 ea
- Benches (box jump, step up squat, step ups) x10 reps
- Sea Turtles (30 ea, 20, 15)
- Squats x25 ea
- Sea Turtles (30 ea, 20, 15)
- Run up steep hill (4 times, 3 times, 2 times)
- Squats x25 ea
- Star Jumps x200 group total
- Benches (box jump, step up squat, step ups) x10 reps
Strength Alternative
For those who want to turn this into more of a muscular endurance workout.
- [Ace] Burpees x70 total
- Weighted (DB, Kettlebell, Medball) Squats (30 ea, 20, 15)
- Benches (box jump, step up squat, step ups) x10 reps
- DB/TRX rows (30 ea, 20, 15)
- Weighted Squats (30 ea, 20, 15)
- DB/TRX rows (30 ea, 20, 15)
- Burpees x70 total
- Weighted Squats (30 ea, 20, 15)
- Shuttle sprints (x5, x4, x3)
- Benches (box jump, step up squat, step ups) x10 reps
Notes:
- Shuttle sprints – sprint 20 metres, jog back
- Burpees – adjust the difficulty depending on the group by adding push ups or removing jumps.
###
Did you think this workout was amazeballs? Did your clients? Awesome, well don’t miss out on more like them. Sign up to our email list.
Originally published in 2013. Updated in 2022 to add more photos and improve layout. No changes made to workout.
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.
Leave a Reply