This drill is an entry to our 2020 Bootcamp Ideas Workout Competition. It was sent in by Kevin Richardson.
Take a Chill Pill – Hero Style
Drill Length: 8 minutes per round
Set Up: This can be in-person or a virtual set up. Campers just need their dumbbells (or body weight movements)
Each Round is repeated 4 times (4 sets). Each round ends with 3-5 “Hero’s” who finish first. Those campers will increase their reps next set.
Hero reps increase by 10, 5 and 2 reps respectively. If you are not the Hero, keep your reps the same as previous round
Goal: Everyone has a chance to be the HERO. Fast campers might have a lot of high reps in the later rounds so slower campers can be the hero in set 3 or 4.
- 50 mountain climbers
- 25 Squat Jacks
- 10 Plank up/downs
Give campers 25-35 seconds to recover, reset the reps for the “hero” group reminding them to go to 60/30/12 reps.
If done virtually you can just see 1 screen and have them pop up to knock out star jumps until you call Time! Those campers who are done will be the hero!
- 50 Touchdowns
- 25 1 DB Push Jack
- 10 Hand Release Pushup
- 50 Hack Sacks (or high knee)
- 25 Quadruped Row
- 10 Burpees
- 50 Flutter Kicks
- 25 Ground Rotations (cross body mountain climbers, more twist, less speed)
- 10 Sit Ups
- 50 Plank Hip Taps
- 25 Skaters
- 10 Plyo Lunge
About the entrant:
Trainer and Director for Camp Gladiator for the past 9 years. I love competitive workouts in groups of 4-6 and specialize in running Mega workouts of 75-150 campers in a creative and effective way! Connect with me to collab on Instagram.
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.