Meet Anne Koski, owner of Homegrown Fit in Portland, OR.
We have spent the last two months learning from each other and more recently I have been draggin my butt out of bed at 5am to head to her bootcamp sessions. It’s been an awesome way to keep my training skills sharp.
You will be seeing some more workouts from her as we continue to work together. She is a complete master of using exercise bands for really cool exercises so stay tuned from some cool videos too.
Enjoy today’s workout!
Time: 60 minutes
Equipment: At least ten 6 sided die. Preferably 50. Whiteboard. Bands.
Indian run 500-800 m. Mobiltiy warm up.
How it works
For this workout you will need a whole bunch of 6 sided die (d6).
I used a set that included 4 different dice colors. Red, White, Blue and Yellow. You will want some different colors too.
This workout runs like an accumulator. There is 10 rounds starting with just exercise 1 in the first round and then adding an additional exercise each round.
Round 1: Do exercise 1.
Round 2: Do exercise 1, then exercise 2.
Round 3: Do exercise 1, then exercise 2, then exercise 3.
Round 10: Do exercise 1, then exercise 2, … , and finally exercise 10.
Rolling the dice for reps
The number of reps is where the dice come into play. Round 1 clients roll one red die. The number that they get is how many Jet Star reps they will do.
Round 2 clients roll a red die and a white die. The red die shows how many Jet Stars they will do and the white die shows how many HRPU’s they will do.
Each round the client adds one more die to their roll for the additional exercise. If two exercises have the same corresponding die color then the client gets to chose which die goes with which exericse.
Let’s do another example to explain that.
In round 5, Kyle rolls 5 dice: 2 red dice, 1 white die, 1 blue die and 1 yellow die. The white die lands on 3. That means 3 HRPU. The blue die lands on 6, that means 6 Froggers. The yellow die lands on 4, that means 4 Prone Pulldowns. The two red dice land on 2 and 6, that means Kyle then choose to do either 2 Jet Stars and 6 Pull Ups or 6 Jet Stars and 2 Pull Ups. It’s completely up to him.
In between each round clients should run to a cone 50m away and back. This will help spread them out so they aren’t all doing their dice rolls at the same time.
|5||Pull Up/Inverted Row||Red|
|6||Sandbag Overhead Squat||White|
|9||Band Goblet Squat||Red|
|10||Crab Toe Touch (R+L=1)||White|
*Change the colors to what you have available.
Early finishers: If any clients finish early. Have them start reducing the number of exercises 1 round at a time starting at the top of the list. Round 11 would consist of exercises 2 through 10.
Notes on clients remembering
We thought we might come across the problem of clients not being able to remember up to 10 different numbers. We didn’t. They all did fine.
If you did though or you are limited with your number of dice. You could have them throw just 4 dice at a time. So after round 4 they would then have to start doing 2 dice throws. One for exercises 1 to 4 and then come back after their prone pulldowns for a second throw for exercises 5 to 8. After round 8 they would have to come back for a third throw.
Total time of accumulator drils = 25-35 minutes.
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In 2013, I started running a boot camp program called Homegrown Fit in Portland, Oregon. I’m ACE and ACSM certified, and have always enjoyed training with groups. I’ve been lucky enough to have Kyle helping me start changing my hobby into a business for the last month. My website is Homegrown Fit and my Facebook is Home Grown Muscle.
Think I might trial this tonight but place a small tray and dice at each station for my clients to roll just before undertaking the exercise. Great mix of exercises – thank you!
Kyle Wood says
Great idea! You could just set up the exercises in a circle or line then. Each time they go one step further.