This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Daniel Smith from Melbourne, Australia.
Snakes and Ladders
Drill Length: 10 mins
Drill Category: Finisher
Equipment needed: Ladders, Battle Rope, Dice
How it works:
Set Up two Ladders parallel to each other with 10-20m between them as well as a battle rope set up out of the way.
At the end of each ladder have one dice (I use a tub to keep the dice from getting lost or rolling too far).
Members start at either one of the ladders and complete a traveling exercise through the ladder, at the end of the ladder they will pick up and roll the dice, if they roll a six they must run to the rope and complete an exercise until somebody else rolls a six to replace them, if they do not roll a six they run to the next ladder and repeat.
Drill should be fast paced and high energy and members will enjoy the suspense of the dice rolling
I do rounds of 1min30s with a 30s break and then reset the drill to avoid anyone getting stuck on the rope for too long.
I run 5 Rounds With the following exercises
Rounds 1 and 2: Ladder- Single Steps, Rope- Single Slams
Rounds 3 and 4: Ladder- Double Steps, Rope- Double Slams
Round 5: Ladder- Both feet in both feet out (jumps) Rope- Single Slam with butt flicks
All round times and exercises can be changed to suit your clients!
I work at a fitness and martial arts studio in Melbourne, Australia and love my work outs to be high energy and fun leaving all the clients with a positive experience.
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.
Eric Hightower says
This is GREAT!!! I LOVE IT!!!
Hi, seams a nice drill!
I was just wondering if you have a big group, are they not standing to long still at the ladders? Waiting to roll