‘This is the hardest workout we’ve ever done’ were the words echoed by both of my very sweaty bootcamp groups post this workout. While I think it may have been somewhat of an exaggeration brought on by fatigue and lack of oxygen this is still not a workout for the faint of heart.
Goals: Full Body Strength
Duration: 1 hour
Jog around the oval and follow up with X Squats, Side-side squats, Yoga pushups and Mountain climbers
In teams of 4 clients must take it in turns dragging the rope one quarter of the oval. At each quarter the team stops and performs a drill.
Station 1: Seal body rows – 20 each
Station 2: Squat jump length of rope x4
Station 3: Car tyre carry and stack
You can have two groups of 4 on this drill at once. One going clockwise and the other anti-clockwise. Other groups should begin on rep challenges.
*Clients should be able to carry out this drill by themselves once explained leaving you free to supervise the Rep Challenges.
In groups of 4 clients must complete 200 reps (approx. 50 reps each) of each exercise. Encourage fitter clients to push ahead and do more repetitions for the team.
- Inverted rows
- 1L Squats (100 ea. leg)
- Band shoulder presses
- Lateral lunges (100 ea. side)
- Hops (200 ea. leg)
When a team gets back from the Rope Relay swap them with a group performing the Rep Challenges. All teams should complete the Rope Relay twice and should finish all Rep Challenges.
Bonus Round – Pushup and Plank pyramid
If you have extra time, run your group through this simple partner drills.
- Client A performs 20 pushups while Client B holds plank.
- Once Client A finishes their pushups, Client B does 20 pushups while Client A holds plank.
- Repeat with four more rounds of 16, 12, 8 and 4 reps.