Today’s workout is from Steve Sylvester, it’s his winning workout from the 2015 Annual Bootcamp Ideas Competition.

I’ve modified it a bit to make it outdoor friendly. The original workout used treadmills.

In just a few short weeks Bootcamp Ideas is running a new competition with new prizes so start having a look through your archives for some winning drills you’d like to submit.

Entry details and prizes are coming soon.

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Workout type: Strength, Fun, Partner

Length: 60 minutes

Equipment needed: MedBalls, Kettlebells, Dumbbells

The Maze Runner

Warm-up

10 mins

Technique focused:

1. 30 Kettlebell swings & 30 Squats & Shuttle run (.10 mile)
2. 20 Kettlebell swings & 20 Squats & Shuttle run (.10 mile)
3. 10 Kettlebell swings & 10 Squats & Shuttle run (.10 mile)
4. Plank until everyone is done

The Maze Runner

30 mins

Objective = complete the bottom row

Give each person a color beforehand and have them keep it a secret so nobody cheats. (they should not see this color coded sheet below)

Each person chooses an exercise in the first row. After they are done they come to you and tell you the exercise they completed and their color. If it matches your sheet they move onto the next row. If it does not match your sheet, they go back and complete one of the three remaining exercises in that row. They continue doing this until they find the correct path (color and exercise) to the next row.

Once they complete all rows have them run laps until the rest of the class finishes.

Have a cutoff time of 30 mins.

Partner Core Competition

15 mins

4 Rounds with 30 seconds on each exercise.

1st Partner works & 2nd Partner rests counting reps. Add total reps for all 3 exercises.

Then swap numbers w/ partner and try to beat.

Exercises:

1. :30 Turkish get-ups
2. :30 Sit-ups
3. :30 Crosbys (plank knees to chest)

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.