I’ll let you in on a little secret.
I’m a closet geek (to my clients at least).
Nevertheless, I thought I would show my geeky side a little by theming this round of bootcamp with some Avengers themed bootcamp workouts. Today’s theme is Captain America.
Time: 60 minutes
Equipment: Cones, Skipping Ropes, Mats
Captain America is an all round athlete, but what we are going to focus on in this workout is his speed.
You will want to use car park, basketball or otherwise fairly hard surface for this workout.
Set up 2 cones 30-40m apart. Clients must complete as many suicide runs between the 2 cones as possible in an allotted time.
Have clients count how many suicide runs they do (up and back is two reps). If they where half way through a run they should round down.
Repeat the sprints again for the same time. Clients should aim to equal or better their number of runs.
Round 1 – 5 rounds – 10 minutes
60 seconds sprints, 60 seconds rest.
Each round try to equal the same number of reps as in the first 60 seconds. Monitor fatigue levels and reduce goal reps in round 4 and 5 if necessary.
Round 2 – 5 rounds – 5 minutes
30 seconds skip rope, 30 seconds rest.
Use the same rules as above with skips rather then running reps.
Round 3 – 5 rounds – 5 minutes
30 seconds sprints, 30 seconds rest.
Each round try to reach half the number of reps from the first 60 second round.
30 seconds on each exercise:
- Pushup negatives – Count down 4, 3, 2, 1 for the negative and then call out UP to come up again. Leave them hanging at the bottom for a few seconds a couple of times too.
- Mountain climbers
- T component of T-Pushups
Rest 30 seconds and repeat once more
I will be putting out the rest of these workouts in the next few weeks. There is also an Incredible Hulk workout, an Ironman workout and a Thor workout.
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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.
looking at the Incredible Bootcamp workout-Hulk, i see an exercise in the warm up called “no money”-what is this?
Hi Kathy, it’s the 4th video down in this Eric Cressey post. It should be done on a corner but I find it also effective without for getting clients scapula’s retracting.