The Maze Runner [Competition Entry]

This workout is an entry in our annual Bootcamp Ideas competition from Steve Sylvester.

Workout type: Strength, Fun, Partner

Length: 60 minutes

Equipment needed: MedBalls, Kettlebells, Dumbbells

The Maze Runner

Warm-up

10 mins

1. 30 Kettlebell swings & 30 Squats & Shuttle run (.10 mile)
2. 20 Kettlebell swings & 20 Squats & Shuttle run (.10 mile)
3. 10 Kettlebell swings & 10 Squats & Shuttle run (.10 mile)
4. Plank until everyone is done

The Maze Runner

30 mins

Objective = complete the bottom row

Give each person a color beforehand and have them keep it a secret so nobody cheats. (they should not see this color coded sheet below)

Each person chooses an exercise in the first row. After they are done they come to you and tell you the exercise they completed and their color. If it matches your sheet they move onto the next row. If it does not match your sheet, they go back and complete one of the three remaining exercises in that row. They continue doing this until they find the correct path (color and exercise) to the next row.

Once they complete all rows have them run on the treadmill until the rest of the class finishes.

Have a cutoff time of 30 mins.

1st Row –
(GREEN)30 Weighted Dips (YELLOW)30 Sit-ups (RED).25 mile Treadmill Run @ 15 incline (PURPLE)30 Crosbys (plank knees to chest)

2nd Row –
(GREEN) 15 Burpees (PURPLE)15 Manmakers (YELLOW)40 Curls (RED)60 Plank shoulder taps (right + left = 2)

3rd Row –
(YELLOW)30 Strict press (dumbells, barbell, etc) (PURPLE)30 Skull crushers (curlbar or dumbells) (GREEN)40 Seated Knees to chest (RED)30 Pull-ups

4th Row –
(YELLOW)30 Medicine ball slams (GREEN)1:30 Plate hold overhead (RED)30 Weighted Dips (PURPLE)50 Kettlebell swings

5th Row –
(RED)15 Kneeling roll-outs (YELLOW)35 V-ups (PURPLE)40 Seated Knees to chest (GREEN).25 Treadmill Run @ 15 incline

6th Row –
(PURPLE)30 Strict press (dumbells, barbell, etc) (RED)40 Curls (YELLOW)30 Push-up jacks (push-up & feet go out) (GREEN)15 Manmakers

Partner Core Competition

15 mins

4 Rounds

• 1st Partner works & 2nd Partner rests
• :30 each exercise (no break between) (1:30 total)
• Add total reps for all 3 exercises
• Swap numbers w/ partner and try to beat
• Each person completes 4 rounds

Exercises:

1. :30 Turkish get-ups
2. :30 Sit-ups
3. :30 Crosbys (plank knees to chest)

About Steve

I’m an instructor at my local gym in Annapolis, Maryland. I’ve been teaching a bootcamp, treading, and Insanity class for 4 years now. My bootcamp class I normally have anywhere from 25-50 clients 5 days a week. We’ll stay indoors during the winter and head outside when the weather is nicer.

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This workout is part of our 2015 Bootcamp Workout Competition. If you have a workout you would like to put in the ring, find out how to enter here.

Otherwise sign up to the mailing list below to get access to all of the competition entries and cast your vote.