This week’s workout is a great power building as your team works their way through this chipper. You can also find it on BootCraft and in the WORKOUTS ebook.

For this workout you can use regular medicine balls or tough wall balls in place of dead balls. Of course the medicine balls will actually bounce so be careful of that. For the proper effect, get some dead balls though.

This is very much a hands-off, self paced workout so you may need to crack the whip a bit.

Workout alternative:

You could swap out some of the exercises for more cardio options like jumping jacks, shuttle runs and burpees to create more of a cardio workout.

Rolling 100s

Time: 30-40 minutes

Equipment needed: Mats, Cones, Bands, Dead Balls

Method

Clients are to pair up with someone of similar fitness.

Pairs are to complete their list of exercises in order with only one person exercising at a time. Clients should swap every 10 reps.

Because they are only doing 10 reps at a time they should be going hard for those 10 reps using immaculate form.

Distribute two or three lists with the exercises in different orders so that the equipment is not all being used at once.

Dead Ball Weight

Exercises

All exercises should be completed for 100 reps with the exception of the Dead Ball Slams which taper off as the workout continues. See marked reps.

Option 1:

1. Dead ball slams x100
2. Jump squats
3. Dead ball slams x80
4. Sea turtles
5. Band rows
6. Dead ball slams x60
7. Ball sit ups
8. Dead ball slams x40
9. C2D Push ups
10. Band rows
11. Dead ball slams x20
12. Squats

Option 2:

1. Dead ball slams x100
2. Jump squats
3. Dead ball slams x80
4. Ball sit ups
5. Dead ball slams x60
6. C2D Push ups
7. Band rows
8. Dead ball slams x40
9. Squats
10. Dead ball slams x20
11. Sea turtles
12. Band rows

Notes:

• Yes, band rows should be in there twice.
• C2D = chest to deck
• Beginners should work in threes instead of pairs. This will give them a nice 1:2 work:rest ratio.
• Ball sit ups should be done in pairs with feet locked in. Partner should rest at the top while the other does their 10 reps.

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.