This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Lindie and Brandt Ehlers of Barberton, South Africa.

Burpees Make The Man

Workout Length: 40 min

Equipment Needed: Kettlebells, Battling Rope, Slam Balls, Heavy Tires for flips, Car Tires, Pull Up Bars for pull ups and Boxes for box jumps.

Warm Up

5 min

• 30 s Star Jumps
• 30s Squats
• 30s Hip twist
• 30s Pushups
• 30s High knees
• 30s Sit ups
• 30s Jump rope
• 30s step out

Main Workout

This can be done in a circuit format where you divide your group into the 6 stations A to F.

6x 5 min AMRAP. Each AMRAP circuit consists of 2 exercises.

A.

1. 4 Wall Ball Burpees (Burpee to wall ball)
2. 2 Manmakers ( Double Kettlebells, Kettlebell Burpee into double snatch, into Kettlebell Thrusters)

1 min rest after 5 min

B.

1. 4 Battling Rope Burpees (1 Burpee and 4 rope slams count as 1)
2. 2 Manmakers

1 min rest after 5 min

C.

1. 4 Tire push Burpees (Do a Burpee and when you come up pick up the car tire and push it against the wall)
2. 2 Manmakers

1 min rest after 5 min

D.

1. 4 Tire flip Burpees ( Burpee with a tire flip)
2. 2 Manmakers

1 min rest after 5 min

E.

1. 4 Pull up Burpees
2. 2 Manmakers

1min rest after 5 min

F.

1. 4 Box Jump Burpees
2. 2 Manmakers

Cool Down and Stretch

About Lindie and Brandt

Lindie and Brandt Ehlers, Barberton South-Africa. We run the K-fit functional fitness and kettlebell gym together with a Woman’s Bootcamp, Kickboxing and Krav Maga Self defence classes.

Facebook Pages: K-Fit Barberton, Lowveld Fight Club and Barberton Women’s Bodyfit Bootcamp.

Original Entry

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.