This week’s workout was sent in by Nick Karagiannis of Coonabarabran, NSW. Cheers Nick!
The Stampede
Length: 45 minutes
Equipment Needed: Boxing Equipment
Warm Up
Practice punches/combinations and activities below.
Everyone acts/punches on instructions from trainer: You yell out “Straights”, “Uppers”, “Squats”, etc – they all do as instructed and keep it going. Then get 1st person to sprint to you for 30 straights (you holding pads); they run back and tag person 2 – they run and give you 30 straights; they run back and tag person 3 and so on.
Main Drill
Round 1
I used 50 cones 5 different colours all spread randomly. Each cone was worth a different value eg. Yellow =10 pts; Green = 5pts; Red = 3 pts; Blue = 2 pts; white = 1 pt (only you know values).
*Small prize at the end for B/PH with highest point score.
B-Boxer ; PH-Pad Holder
Gamified – which cone is worth the most???
B: 20 Straights then Star jumps while PH runs.
PH: Runs a set distance (we have a small wall they need to climb over or a stage they need to jump/climb up onto) grabs a cone brings it back to their spot – keep repeating – collecting cones – grab any colour. Keep focus pads on…makes it harder to grab cones J
3 mins then swap pads and gloves. Do 3 mins again. Add up cones at the end for the winning pair.
Note:
– get teams to put cones back in collection area and go again.
– if cones are all collected prior to 3 min ending, continue the exercise where PH will now just sprint the distance without collecting a cone.
Round 2
3 mins then swap pads and gloves. 3 mins again.
B: J. C. Duck. U’cut. + 6 Straights
Both: 6 Lunges (R+L=2)
Repeat for time.
Round 3
3 mins then swap pads and gloves. 3 mins again.
B: 10 Power Uppercuts (i.e. squat down and allow punch to travel from around knee height) + Incline Push Ups (until PH returns from run).
PH: Runs 50m (or suitable distance)
Round 4
3 mins then swap pads and gloves. 3 mins again.
B: 30 Hooks
Both: Single high knees 10L + 10R. Make it dynamic!
Bonus Round: Relay
If time permits:
50 Straights / run / 50 Uppercuts / run / 50 hooks / run / 50 Up Highs / run. SWAP….go again.
*the run distance is up to you!
About Nick
Hi, my name is Nick Karagiannis and I run IT’S TIME 4 FITNESS (IT4F)…and enjoying every minute of it. Based in country NSW and running bootcamp sessions – indoor and outdoor – for a bunch of great people. Thanks to all of your ideas and suggestions on BCI it surely does take the brain fuzz out of planning sessions.
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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