Capture The Flag Pyramid (Competition Entry)

This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Leslie Suess of Fit in Les Time.

Capture the Flag Pyramid

Workout Length: 45 minutes/60 minutes

Equipment Needed: cones, tennis balls, or flags in two different colors, mats (optional)

Set Up and Rules

This workout can be performed indoor or outdoor and modified to suit your space and participants fitness ability. I run this drill indoors in a space that has a number of stairs and a large track, but you could certainly use hills and an open field. You can scale down the number of reps or rounds performed to suit the time you have allotted.

Scatter pairs of cones, balls, or flags in two different colors somewhere on stairs, hill, track, or field. Split your group into two teams and make sure to handicap your teams. Ensuring you have handicapped your teams appropriately will guarantee real competition between teams.

Have each team pick a team captain. Teams must work together to perform a strength pyramid and shuttle.

If one team member cannot finish their reps, another team member who is done may finish their reps for them. When the ENTIRE team is done, they must all return to home base and get into a plank position.

Once everyone on the team is down in a plank, the team captain will ask one team member to capture the other teams flag. That team member must race out to retrieve the other teams flag without being tagged by the person running for the opposing team.

If they are tagged they must perform two burpees and the opposing team member then has an opportunity to return to home base with their opponents flag, but there is still hope!

An unlimited amount of tags are in play and it’s anyone’s game. Everyone on the team remains in a plank position until their runner has returned to home base with a flag, or until they have been defeated.

Exercises

Pyramid 1

1. 10 push-ups, 10 squat jumps, 1 stair/hill runs
2. 16 push-ups, 10 squat jumps, 2 stair/hill runs
3. 18 push-ups, 18 squat jumps, 3 stair/hill runs
4. Everyone down in plank-race to capture opposing teams flag on stairs/hill

Pyramid 2

1. 10 lungs, 10 plank jacks, 1 track/field skip
2. 16 lungs, 16 plank jacks, 2 track/field skips
3. 18 lungs, 18 plank jacks, 2 track/field skips
4. Everyone down in plank-race to capture flag on track/field

Pyramid 3

1. 10 dips, 10 double butt kicker hops, 1 stair/hill crawl
2. 16 dips, 16 double butt kicker hops, 2 stair/hill crawls
3. 18 dips, 18 double butt kicker hops, 3 stair/hill crawls
4. Everyone down in plank-race to capture flag on stairs/hill

Pyramid 4

1. 10 rocking plank, 10 jump lunges, 1 track/field shuffle
2. 16 rocking plank, 16 jump lunges, 2 track/ field shuffle
3. 18 rocking plank, 18 jump lunges, 3 track/field shuffle
4. Everyone down in plank-race to capture flag on track/field

Finisher

Wall Sit/Squat Hold Relay

This is a brutal finisher that will leave everyone weak in the knees. Depending on the size of your group and time you have left, you may want to spit your group in half. Have campers line up against a wall near track or on field and get into a wall sit or squat hold position.

Send each member out one at a time to sprint the track or field and return to wall sit/squat hold position before sending next member out.

About Leslie

It’s a one woman show at Fit In Les Time Overland Park, Kansas where I specializes in express workouts that maximize fitness goals in a minimal amount of time. I have been teaching group fitness classes for nineteen years. My training philosophy is that “if you train the same, you remain the same, so train for change.”

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.