This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Kevin Richardson of Camp Gladiator.
Suicides Gone Wrong
Workout Length: 60 minutes
Equipment Needed: Dumbbells, Cones (3 different colours)
Set Up
Think about standing at the 20 yard line on a football field.
Set up a line of BLUE cones on the 20.
Using RED cones set up 4 lines of suicides (30 yard line, 40 yard line, 50 yard line, opposite 40 yard).
Back at the BLUE cones at the 20, walk the other direction and place YELLOW cones every 5 yards. Yellow cones on the 15, 10, 5, 0.
Warm Up
Get them ready for explosive movements (10-12 minutes)
HIIT warm up:
30 seconds of 10 yard sprints. REST 30
30 seconds of 5 yard shuffles. REST 30
Repeat 2x (sprint is on the red cones, shuffle is on the yellow cones)
Suicides Gone Wrong
TEAMS of 4 (make these even, send them on a hard lap and number off the first 4 people #1, the next 4 people #2….)
Weights first, then Suicide.
Weights #1:
AMRAP in 5 minutes
Format for the weights:
Pushup, row right, pushup, row left, pushup, row right x2, pushup, row left x2, pushup, row right x3, pushup, row left x3, pushup, row right x4, pushup, row left x4, pushup row right x5, pushup row left x5. DONE
HERO STYLE – when 1 person in the team completes the weights they all move to Power.
The Power exercise is done for 10 reps. Then back to 5 reps to 1 rep and 10 more star jumps. They wont get through it more than 5 times in the 5 minute round.
Weights – Pushups Rows
Power – 10x Star Jumps
Suicides #1:
(have even teams go first, then the odd teams so you give them break)
Round 1 is 60s and Round 2 is 90s.
Run a suicide (RED cones), but when you make it back to the start (BLUE CONES) do a 5 yard broad jump to the first yellow cones.
From there, sprint to the 2nd RED cone and back to the BLUE and start broad jumping to the 2nd YELLOW cone. From there, sprint to the 3rd RED back to the BLUE and then broad jump to the 3rd YELLOW.
They have 60 seconds to try to make it to the 4th cones!
Next time they go they get 90 seconds.
Weights #2:
AMRAP in 5 minutes.
Weights – Squat to 1 Arm Press
Power – 10x Suitcase Abs
Suicide #2:
Time stays the same
RED sprint and YELLOW is Bear Crawl this time.
Weights #3:
AMRAP in 5 minutes.
Weights – Hip Bridge Chest Press
Power – 10x Tuck Jumps
Suicide #3:
RED is sprint still, YELLOW is Burpee Broad Jump (only to the first cone every time!)
About Kevin
Partner Trainer with Camp Gladiator. Camp Gladiator is sweeping America with some of the top trainers in the nation. I love that I get to impact lives everyday in a fun and creative way!
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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