This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Leslie Suess from Kansas, USA.
Wall of Wobble
Drill Length: 5 +/- minutes
Drill Category: Finisher
How it works:
Just when they think that they have nothing left in the tank to give…along comes this wall sit relay. I like to run this drill with both my boot camp and softball girls after a tough “every man for himself” workout because it brings the group back together as a team.
You will need a track or other large area to run, a wall, and a medicine ball. If you are working outdoors, you could make this a squat hold relay instead. I use the fence along the third base dugout and bases for my softball girls. You can run this drill once, or as many times as you want!
Have the group line up side by side along a wall. Give the second person in the line a medicine ball, dumbbell or other weighted object to hold. On your count, everyone squats and the first runner takes off. When he or she reaches the back of the line, they wall sit, the ball gets passed and the next runner takes off. This can be brutal for large groups so feel free to split your group up.
I’m a twenty year fitness professional and owner of Fit in Les Time, Overland Park KS. My training philosophy is “if you train the same you remain the same” Always train for change!
Photo by Matthew Brodeur on Unsplash
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.
Question — If everyone squats when the first runner takes off, do they just move that squat to the wall and pass the ball to the next person? I guess I’m confused as to whether the rest of the line is squatting the entire time. Thanks.
Leslie suess says
Yup everyone holds that squat position and either moves against wall or can stay put. The only person that moves is the runner, who passes the weight or ball to the person next to them. The distance will be the same if you are using a track regardless of weather they stay out or shuffle over in the squat position. Hope that helps!