This workout is courtesy of Dan Clifton-Northey who heads up Byron Bay Boot Camp.
Workout goal: CV workout with focus on interval type training
Equipment: Cones
REPITITION IS KEY!
Perform a 10 minute warm up or run through the first drill at half pace.
Drill 1 – Square Drill
Set out cones in square formation 15 meters apart. Recruits are to go side to side (lateral movement), facing inwards for 3 cones, then sprint, then side to side for 2 cones then sprint, 1 cone then sprint, then full sprint around whole square (4 cones). Repeat in the opposite direction.
Progression: Change lateral movements to high knees, boots to gluts, add strength exercises to each cone corner
Drill 2 – Partner Sprints
Set out 4 (1 start cone, 3 marker cones) cones 20 meters apart. Recruits partner up. While recruit #1 jogs to first cone, recruit #2 holds shirt (no resistance). From first cone to second, recruit #2 puts resistance on recruit #1. From second cone, recruit #2 lets go and 1 recruit sprints through to last marker cone 3. Both go back to start cone and swap. Repeat!
HUA!
About Byron Bay Boot Camp
Byron Bay Boot Camp was established in January 2006 by Dan Clifton-Northey. Taking a personal interest in ALL of our members we strive to achieve the highest possible physical outcomes we can for everyone who participates in any Byron Bay Boot Camp course. Whether it be our 4-Week Challenge, 3, 6 & 12-hour Challenge, Sports Team Challenge or Corporate Event.
http://www.byronbaybootcamp.com/
Image: The U.S. Army
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Loved the Byron Bay Bootcamp square drill workout killed them fab…Ill post one in soon
Jules 😉
Hey Jules,
Yes I ran this on Monday with my campers. Had complaints of sore legs on Wednesday from those who had strong partners on the partner resisted sprints 🙂 Is it wrong that that makes me smile?
Looking forward to seeing a program from you.
Kyle
hey, we’re in the u.s., bootcamp based (loosely) on military training… why can’t we say 60ft. apart? Quit trying to be fancy 😉 (love the workout though, thanks)
Hey Rodney, sorry wasn’t trying to be fancy 🙂 Both Dan and I are from Australia so we tend to think in metres rather than feet. Glad you enjoyed it!
Kyle