Today’s workout is for those with some nice weather outside at the moment. We have a fairly steep 100 metre long hill on a quiet street near our bootcamp (one of the advantages of working along the Yarra) that we used for this workout.
You can replicate this workout using shorter hills, a football field or sled pushing/pulling if you are indoors.
Run To The Hills
Goals: Strength
Time: 30-45 minutes
Equipment: Mats, Hill (steep – approx. 100 metres long)
Warm Up
Our warm up involved running to the hill, it was about 1km away.
Hill Sprint Intervals
Set up six cones, each 20m apart along the hill. The two furthest apart will be 100m.
Splitting into groups:
Do one sprint from the first to last cone (cone 5) as a group. Then, use the results to sort your clients into 3 groups; A for advanced, B for intermediate and C for beginners.
Each group will do 5 sprints. After each sprint up hill they’ll walk back down to the base line (cone 0) and immediately do the next sprint.
The distance of the sprints is listed below:
Group A (Advanced): 5, 4, 3, 2, 1
Group B (Intermediates): 4, 3, 3, 2, 1
Group C (Beginners): 3, 3, 2, 2, 1
*The numbers correspond to the markers in the diagram on the right.
Have clients rest for 2 minutes after completing all 5 sprints and then repeat again. If you are using a shorter hill you may find you need to do more than 2 rounds.
Finisher
At the base of the hill:
Alternating Tabata (half the group does A, the other half does B, swap each interval)
A: Plank
B: Hand Release Push Ups
Cooldown
Stretch and discuss how running up hills and stairs would be useful in a Zombie Apocalypse.
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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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