Here is a great sprint workout to kick off your week. It’s pretty tough so remember to keep encouraging your clients and telling them that it will get them results. They will hate you during, but if you motivate them through it, they will feel great afterwards.
Catch Me If You Can
Goal: Speed, Cardio
Duration: 1 hour
Indian trail runs followed by warrior lunges, ankle grabs and knee grabs.
Warm up sprints: 5 x 80% speed 50m sprints and 2 x 100% speed 20m sprints.
Pair clients up with someone of a similar sprinting speed. Clients will take it in turns chasing each other in short sprints around a circuit.
Have all clients run for 1 minute around a 200m circuit of cones as fast as possible. Have them stop and stay in their finish position.
Pair up clients with the next closest runner. They should then stand together half way between their finish positions. Once all clients are paired up, have the faster person (client A) take 5 big steps around the circuit away from the starting line.
When you yell GO, both clients are to sprint back to the starting line, with client A attempting to tag client B before reaching the start again and with both clients attempting to cross the start line before 1 minute is up.
Repeat with client A and client B swapping roles for a total of 6 chases (3 each).
Half the distance and repeat for another 4 chases (3 each) with clients attempting to get back within 30 seconds.
If you have some extra time, run through this circuit.
Complete 60s of each exercise, then 45s, then 30s, then 15s.
- Sumo squat walk (4 forward, 4 backward)
- Mountain climbers
- Spiderman push ups
Run for 400-500 metres. Stretch.
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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.
ms nyc gal says
I love the concept of this boot camp workout. Pretty much exciting.
This looks awesome, and I plan on implementing this with one of my running classes. Could you provide some additional clarification, on where they start after partnering up? It lists halfway between their finish positions, and then to sprint back to start. Do you ever have a pair that has started really close to the start line? Or is the start line, the start line where each pair begins?
Kyle Wood says
After pairing up, they find the mid point between their two finishing spots.
When I say run back to the start, they run as many laps as they did to find their finishing spots on their way back to the start.
You could also run this in a straight line like along the side of a quiet road.
I simply ran it in a circle so that I could keep an eye on the clients.
So to clarify: run as many laps as you can in 2 minutes. Find a partner. Space out 5 steps apart. Run the same number of laps in the opposite direction.
Hope that makes more sense,
That sure does! Thank you! And because you were so speedy with your reply, we are trying this at class tonight. 🙂
I modified it slightly, so that each team used their “halfway” meeting point as the start, and they raced one lap around back to the point they met at while trying not to get tagged. This one was a killer, and they had a love-hate with it. The class hated it while doing it, but I think once class was over, and they were all stretched out they felt it was an awesome workout. 🙂 Thanks for all the workouts you share!
Kyle Wood says
Awesome, I’m glad they liked it 🙂