Tyres and Ropes Interval Bootcamp Workout

Here we are back again with another tyre and rope workout. Remember that you can always use weights in place of the tyres and ropes are pretty easy to pick up.

(Australian trainers check out this cool little site RopeGalore.com.au if you’re looking for some battle ropes)

This is a great workout to throw in if you feel like your workouts haven’t been as challenging lately.

The Kinda Tabata Tyre and Rope Workout

Goals: HIIT

Duration: 1 hour

Equipment: Mats, Ropes, Large tyre, Medicine balls, Gymboss

Warm Up

5-10 minutes of low intensity activities. Jogging, jumping jacks and the like. Follow with the practice round.

Conditioning

Demonstrate and explain each exercise. Spend more time on exercises that clients haven’t completed before.

Round 1 – Practise

Rotate clients through each station for about 20 seconds each to ensure that they are familiar with each drill.

Round 2 – Strength

Clients will split into pairs, preferably with someone of a similar fitness level so that they push each other at each station

Pairs will pick an exercise. Clients will perform the exercise in a 20 seconds on/20 seconds off fashion. One client will be exercising while the other rests.

After 3 rounds each (a total of 2 minutes) rotate the clients around to the next exercise.

Gymboss users: Set your timer for 00:20 and 00:20 for 3 rounds.

Here is a suggestion of exercises:

1. Rope slams
2. Plank (both clients will hold plank for 2 mins)
3. MB burpees or MB Jump Squat and Press
4. Push ups
5. Big/heavy tyre flips
6. Oblique crunch
7. Jump lunges
8. Rope backpedal (run backwards while dragging rope)

Round 3 – Finisher

By this stage your clients should all be familiar with all of the exercises and are probably feeling a bit stuffed. This finisher round will have them pushing themselves through to the final minute.

In their pairs clients will attempt to outdo each other in each 20 second burst. For example: Client 1 does 15 Pushups in 20 seconds, client 2 now needs to better that score. If client 2 betters client 1’s score, client 1 then attempts to beat the new record during their next round. If client 2 doesn’t beat client 1’s score, client 1 must try to beat their own record. As you can see, it’s important that both clients are of similiar fitness levels so that the drill stays competitive.

Run for 2 (140 sec) or 3 (2 min) rounds depending on how much time is left.

Cooldown

400m jog followed by stretching.

Kyle Wood

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.