There is still a couple more days to run an Olympic themed workout. Here is the one I threw in for my clients. We used ours for this rounds fitness test.
Olympic Pentathlon Fitness Test
Goal: Strength/Conditioning
Time: 60 minutes
Equipment: Mats, Bench
Warm Up
5 minutes of running. Dynamic movements to prepare your clients for the workout.
Fitness Test Concept
In the spirit of the Olympics this round I have put together an Olympic themed bootcamp test based on a Pentathlon.
Clients will need to complete 5 exercises, a run, lunges, push ups, dips and squats. There are three levels, Beginner, Intermediate, and Veteran.
Olympic Pentathlon
Measure this test in two parts; the strength exercises and the run. Combine the times for a total score.
The reps required are in the (brackets).
| Beginner | Intermediate | Veteran |
| Reverse Lunges (30/leg) | Forward Lunges (40/leg) | Forward Lunges (30/leg) and Reverse Lunges (30/leg) |
| Kneeling Push Ups (50) | Push Ups (50) | Hand Release Push Ups (50) |
| Squats (50) | Jump Squats (50) | Jump Squats (60) |
| Dips – knees 90 degrees (50) | Dips – knees 135 degrees (50) | Dips – legs straight (50) |
| Run (1500m) | Run (2000m) | Run (3000m) |
Finisher
If there is time left over do one of this sites finisher drills.
Cooldown
400m cooldown run and stretch.
Image: joncandy
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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.
I love your ideas and have used many. I also did an Olympic themed workout with 2 minute drills in each “sport”. Shuffle runs for Tennis, weighted mac raises for Archery, weighted bar rows for Kayaking, etc. Great fun!
Great ideas Jamie!