I love to throw these workouts at clients.
They build team work and allow clients to work at their own pace and use their own tactics for knocking over reps.
Mobility and then Flag Tag
Split the group into teams of four. Use the Quick and Dirty method to quickly sort them into teams of similar fitness level.
Teams will compete to complete the list of exercises below first.
The must complete the exercises in the order written. They may not continue on to the next exercise until all reps are completed.
Scale reps for smaller groups or less fit clients.
We had been doing a lot of mountain climbers and burpees when I ran this so I promised my clients a NO mountain climber and NO burpee workout.
If you have limited equipment have some teams start on exercise 4 and 8 and work their way through the list from there (going to number 1 after they complete number 12).
- Push Ups x150
- Crunch/Oblique V-Sit Combo x30 – (5 crunches then 5 oblique v sits = 1 rep)
- Plank to Push Up x80
- Bench Squats x200 – butt must touch bench on each rep
- Dips x150
- Toyota Shuttles x4 (1 ea.) – see below
- KB Around the World (around the head) x60 each way
- Split Squats x100 per leg
- 500m team rope run x1
- MedBall Squat Pass x100
- Band Rows x300
- Tree Touches x50 – spread out and touch trees. No one person can touch the same tree more than once so find 50 different trees!
Set up 11 cones in a straight line with 5m between each cone (50m end cone to end cone).
Clients run a basic suicide drill, out to the first cone and then back. When they get back to the base line they do one Toyota Jump.
Then they run to the second cone and back. This time 2 Toyata’s at the base line.
Then to the third cone and so on. Each time running one cone further and each time doing one more Toyota. They should complete 10 runs all up and finish on 10 Toyota’s.
Nothing much to add today. Had a very inspiring weekend surrounded by people doing amazing things.
Just trying to work out the best way to channel that into helping you all now. Suggestions are appreciated, let me know in the comments below or via email.
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.