There are times when bootcamp when doing the same old cardio and strength circuit gets boring to your clients. You can preempt this boredom by throwing in some challenge workouts.
I can’t get over how much my clients seem to enjoy these purpose driven workouts in which they can employ tactics and an order of their choosing. I try to include a variation of this in each 4 week block of bootcamps. Sometimes they are team driven, others like this are individual.
Decathlon Bootcamp
Goal: Crosstraining/Strength
Duration: 1 hour
Equipment: Mats, Cones, Truck tyre, Car tyres, Battling ropes
Warm Up
Perform a 10 minute general warm-up gradually increasing in intensity.
Concept
Clients have the choice to choose their own level of difficulty. They must complete all repetitions of all exercises in the allotted time.
The 10 exercises/drills can be completed in any order.
Exercises
These are just some sample exercises you can use. Modify for your group and equipment options.
See sheet below for a printable version you can give to your clients.
- High Knees through tyres then Broad Jump back
- Partner Tyre Seesaws – flip tyre to partner who catches it before it falls flat and passes it back
- Commando Push Ups – push up to ground with a mountain climber
- Band Upright Row
- Band Bicep Curl
- Super Girls
- Sumo Walk – distance based on level
- Walking Lunge – distance based on level
- Rope Drag Sprint – distance based on level
- Run 1500m
Cooldown
Have clients go for an additional small run (~400m) if they finish early. Tell them to take their time. Stretch.
Hand out
Print and laminate copies of the exercises for clients to follow (one between four or five should do). You can also hand out whiteboard markers so they can cross off their progress as they go. The colours respond to cones. Red being about 60m, yellow 50m and green 40m. Click for PDF version.
Image: Jayel Aheram
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This workout has since joined the archive of over 1,000 workouts ideas on BootCraft. A collection of the most awesome warm ups, finishers, drills and workouts.
For more ideas like this one, check it out.
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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