This week’s idea is not one of mine, but one that Anne shared with me.
Start by watching the video and then I’ll join you again after.
(watch here if you don’t see anything)
Rules
- One person at a time runs
- They must knock over or stand up the 4 outer cones in any order
- Between each run, before the first cone, and after the last cone they must run past the central cone
How to run it in your bootcamp
Split your bootcampers into teams of 4 people (mixed fitness levels).
You will need to set up a cone route for each team (do this before the workout).
On your word go, one person from each team at a time completes the cone route as fast as possible. When they complete their round they high five the next person in their team who then immediately goes.
Keep going, without breaks, until everyone on each team has completed the course twice.
If you have a team with less then 4 people, some of their team will need to run a third time to make up for their smaller group.
Alternatives:
After the initial sprinting round you can run the drill again. Either with sprints again or an alternative transportation mode such as:
- Side shuttles
- Backpedaling
- Crawling (bring the cones closer together)
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Source: Championship DVDs (no affiliate link)
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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.
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