I try to keep each of my workouts pretty different from the last workout so it’s not often that I revist a past one and give it a new tweak. The original rope relay was inflicted upon my clients earlier in the year and last week I gave it to them again, with some changes. I hope your clients love it as much as mine did.

Rope Relay 2.0

Goals: Strength/Crosstraining

Duration: 1 hour

Equipment:  Battling rope, Car tyres, Mats, An oval/sports ground, Bands

Warm Up

Jog around the oval and follow up with some dynamic movements.

Class concept

Split your class into groups of 4. Start some groups on the rope relay and others on the strength circuits. Once they have completed one drill, they move to the other.

Each group should be able to get through both strength circuits and the rope relay twice. Reduce the repetitions at the relay stations if you are running out of time.

Rope relay

In teams clients must run the rope either one quarter of an oval or to a set point and back (~100m). Once back clients will perform a drill before continuing onto the next stop. Clients take it in turns to drag the rope.

Station 1: Walking lunge length of rope and then reverse walking lunge back (x2)

Station 2: Bear crawl length of rope (x4)

Station 3: Roll a 4WD tyre around 10m square (x3)

Station 4: Rope relay completed, go on to a rep challenge.

Rep Challenges

Strength Circuit 1

Each group must complete 200 reps of each exercise.

1. Tyre Overhead Press
2. Tyre 1.5 rep Squats
3. Tyre Buddy Crunches

Strength Circuit 2

Each group must complete 200 reps of each exercise.

1. Inverted rows
2. 1-arm pushups on railing (100 ea. side)
3. Elbows to knees squats

Kyle Wood

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.