After last week’s mostly bodyweight mix, this weeks workout is quite equipment heavy.

You will need bands, medballs, ropes and dumbbells. Of course, if you don’t have any or all of these you can simply swap them out by using your environment.

Here are some suggestions:

No rope – do a hill or stairs drill here instead
No bands – railing or more dumbbells
No medballs – do a body weight step up progression instead of the medball lunge
No dumbbells – you really need weights for this so find some kettlebells, sandbags or tyres

It Gets Harder

Time: 60 minutes

Equipment: Cones, Medballs, Bands, Ropes, Dumbbells

Warm Up

RPS Sprints

How it works

This workout is designed to get harder and harder each round. We start with a simple drill in the first round and add complexity each round (particularly on the bands and medballs).

This allows our clients’ bodies to prepare for the final, most difficult round.

Pair up clients with someone of a similar fitness level. They will complete each drill as a pair, alternating between exercisers as they go.

The timekeeper on each round is the DB suicides.

The stations

Round 1

1 – Dumbbells

Set up a suicide run with cones (6 cones in a line, 5 metres between each cone – 25m total).

Each pair has 2 DBs, one each. They both pick up one and holding it Goblet style walk to the first cone where they drop the weight on the ground. Then they turn around, run to the start and then run back out to their weight. Picking up the weight again they walk to the next cone where they drop it again. Then they run to the start line and back again. They continue moving the DB forward one cone at a time until they reach the end.

Once they reach the end they should repeat the drill, this time the end line is the start and the start line is the end.

2 – Medballs

Swap exercises once lunges are complete. Continue swapping until it’s time to change stations.

Partner A: Medball Forward Lunges x5/leg
Partner B: Medball High Plank – plank with straight arms, both hands on a medball

3 – Ropes

Swap exercises once rope drill is complete. Continue swapping until it’s time to change stations.

Partner A: Rope Pull In – start with the rope in a straight line (add a weight to the end if you can). Pull rope in hand over hand until it is pooled at your feet.
Partner B: Rest.

4 – Bands

Swap exercises once rows are complete. Continue swapping until it’s time to change stations.

Partner A: Band Rows x10
Partner B: Pallof Press Hold

Round 2

1 – Dumbbells

Same as Round 1. This time hold the DB overhead.

2 – Medballs

Swap exercises once lunges are complete. Continue swapping until it’s time to change stations.

Partner A: Overhead Medball Forward Lunges x5/leg
Partner B: Low Plank w/ feet on medball

3 – Ropes

30m rope sprints. Alternate sprints with partner.

4 – Bands

Swap exercises once row, press are complete. Continue swapping until it’s time to change stations.

Partner A: Band Row and Press x5
Partner B: Side Plank Hold

Round 3

1 – Dumbbells

Same as Round 1. This time hold the DB suitcase style.

Alternate the hand holding the DB each time you pick it up.

2 – Medballs

Swap exercises once lunges are complete. Continue swapping until it’s time to change stations.

Partner A: Medball Forward Lunge w/ Slam x5/leg – Slam medball on inside of forward foot.
Partner B: Medball Hand Walkover – Start with medball to right of hands in a high plank. Walk hands onto medball and off the other side. Walk back. Keep core tight.

3 – Ropes

Swap exercises once rope drill is complete. Continue swapping until it’s time to change stations.

Partner A: Rope Combo (see video below)
Partner B: Rest.

4 – Bands

Swap exercises once rows are complete. Continue swapping until it’s time to change stations.

Partner A: Band Rows and Press and Squat x5
Partner B: Gravediggers

Cooldown

Stretches

Rope Combo from round 3

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Do you use battling ropes at your bootcamp regularly?

Well I really think you will love my Tyres and Ropes book. It’s chock full of bootcamp ideas for tyres and ropes.

Find out more about what’s inside.

– Kyle