Team Military Style Bootcamp Workout

This weeks workout is from Grant Jansen. Thanks Grant! It looks like a killer.

Barracks Bombshell

Purpose:  To test whole body muscular endurance and aerobic conditioning

Duration:  60 Minutes

Equipment:  Tyres, cones, cargo ropes, sandbags, car, timer

Method

1 x 60 minute workout.  Teams are to be split into groups of even numbers and ability.  Failure to complete the workout in the time will result in a nil result for that workout.  Each team must get the workout signed off by the observing instructor prior to returning to the Barracks.  Each team has 45 minutes to complete the workout.

Warm Up

5 minutes running around each of the workouts.

Workout

Working as teams.  After completing the “Barracks” Workout, each team must proceed to the next workout on their workout sheet (click to see sample workout sheets).  All members must complete the distance/ rep for the workout.  In between workouts, each member must complete each exercise at their Barracks.

At the Barracks, team members must rotate one exercise at a time after all members have completed their 10 reps.  The Barracks is completed once all team members have completed 10 reps of all 4 exercises.  Points are awarded for each team finished.  16 – 14 – 12 – 10 – 8 – 6 – 4 – 2

For the duration of the Boot Camp we were awarding team points for various challenges and the top team won a prize at the end.  The points awarded for this workout were where the teams finished i.e. 16 points for first 14 for second etc.  This gave them the incentive to work harder as the second group in each team were of a lesser fitness level and had reduce reps to do.

Barracks – Sit ups – Push Ups – Squats – Side Planks

Team Workout 1.  Stairway to Heaven

Each team member must complete 3 stair climbs with 5 burpees at the top.  Once the stair climbs are completed return to the barracks.

Barracks  – Sit ups – Push Ups – Squats – Side Planks

Team Workout 2.  Overhead Tyre Carry

Each team member is to carry a tyre overhead to a cone 50 metres away and return.  Once everyone has completed the carry, return to the barracks.

Barracks – Sit ups – Push Ups – Squats – Side Planks

Team Workout 3.  Hill Crawl

Each team member is to bear crawl from the bottom of the hill to the top 3 times.   After each rep is completed the team member runs back down the hill.  Once all reps are completed, return to the barracks.

Barracks – Sit ups – Push Ups – Squats – Side Planks

Team Workout 4.  Vehicle Pull/ Push.

Each team is to pull a vehicle over a 50 metre distance and then push it back to the start line.  Once completed, return to the barracks.

In the car they have a team member driving.  They have to push it over the 100 m distance first then drag it back by the rope fixed to the tow ball.

Barracks  Sit ups – Push Ups – Squats – Side Planks

Team Workout 5.  Burpees

Each Team member must perform 30 x burpees.  For the elite groups, each male is to perform a burpee double push up to each female performing 1 push up.

Alternate Team Workouts

Grant also included a similar workout with some alternative missions you could sub in.

Team Workout.  Heart Break Hill

Each team member must complete 2 x 50 m hill sprints.  Once the hill sprints are completed return to the barracks.

Team Workout.  Overhead Rope Carry

Each team is to carry 2 x ropes around the distance of the oval.  Once back to the start point, return to the barracks.

Team Workout.  – Medicine Ball Throw and Chase

Each team member is to perform a medicine ball overhead throw.  Once thrown they run after the ball, collect the ball, repeat for the length of the football field.  Once they reach the end of the football field roll the medicine ball back to the start point.  Once all team members are back at the start point return to the barracks.

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Image: The U.S. Army

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