Summer Time Means Hill Runs At Bootcamp

Good morning trainers!

It’s time to get your clients sweaty. All you need is a good hill and some way of keeping time. Ask your questions about the workout below.

HAMRAP #2

Goals: High Intensity Training

Time: 45 minutes

Equipment: Some hills, Mats, Timer

Warm Up

1000m run incorporating butt kicks, high knees, warrior lunges. Follow up with calf mobility stretches.

The Workout

Divide the group into 4 handicapped teams. Use fitness test results to make sure you get an even spread of fitness levels.

Each person will complete As Many Rounds As Possible in the allotted time.

The goal of this workout is to accumulate the most number of COMPLETED rounds across a team. The team with the most rounds will win the prize of bring awesome. Partially completed rounds won’t count.

Round 1

7 minute round.

1. Run up 20-30m hill – run back down
2. 7x Star Jumps
3. 21x Squats
4. 7x HR Push Ups

Add up each groups total and record.

Round 2

6 minutes round.

1. Run backwards up 10m hill
2. 7x Mountain Climbers (14 total) at top of hill
3. Run down hill
4. 14x Jump Lunges (7 each leg – alt: reverse lunges)
5. 7x Head bangers (aka pike push ups)

Add up each groups total and record.

Round 3

Combine both circuits together into one giant circuit.

AMRAP in 8 minutes over total circuit.

1. Run up 20-30m hill – run back down
2. 7x Star Jumps
3. 21x Squats
4. 7x HR Push Ups
5. Run backwards up 10m hill to path
6. 7x Mountain Climbers (14 total) at top of hill
7. Run down hill
8. 14x Jump Lunges (alt: reverse lunges)
9. 7x Head bangers (aka pike push ups)

Add up each groups total and record. Combine the totals from each round and announce the team of awesome.

Cooldown

Stretch.

How will your bootcamp grow in 2013?

Here at Bootcamp Ideas, I have always tried to provide you with fresh bootcamp workouts and drills to keep your bootcamps interesting. I hope that they have helped keep your clients coming back for more and more.

Unfortunately, workouts are only part of the equation to an awesome, successful bootcamp business. Keeping that in mind, Scott York, Garry Robinson and myself have been working on a solution so that other side.

We have been working our butts off to get it to you as early as possible in the year so that you can get the most out of it. I’m going to be releasing some more details over the next couple of weeks, so if you aren’t already on the mailing list, put your email in below so you don’t miss out on this.

Kyle Wood

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.