This workout has been sent in by Paul Wilson of The Team Workout in Walsall, UK. Thanks Paul!
The Fast & Furious
Set a timer for 10 seconds x 23.
Pair 2 exercises together, either 1 lower & 1 upper or 1 cardio & 1 core works best.
You are going to perform 10 seconds of Exercise 1, followed by 10 seconds rest, then 10 seconds of Exercise 2, followed by 10 seconds rest. This completes 1 set. You’ll then return back to exercise 1 and repeat this sequence for a total of 6 sets, a total of 3 minutes & 50 seconds.
Example of 1 set.
KB Goblet Squats – 10 seconds
Rest – 10 seconds
KB Upright Row – 10 seconds
Rest 10 seconds
This workout hits the phosphagen system with sprints of 10 seconds at a time and later working into the anaerobic system, so pairing of your exercises is going to be important in order to allow for recovery.
For example, pairing TRX Squat jumps with Push-ups is a great pairing as this will allow for 30 seconds of recovery for the lower body during the rest and upper body exercise intervals, and vice versa for your upper body exercise.
Round/ Station 1.
Exercise 1. TRX Squat Jumps
Exercise 2. Push-ups
x 6 sets – 3 minutes 50 seconds.
Round/ Station 2.
Exercise 1. Battle Rope Double Waves
Exercise 2. Roman Chair Sit-up
Round/ Station 3.
Exercise 1. Hex Bar Deadlift (60-70% 1RM)
Exercise 2. Dips
Bodyweight Example Exercises
Exercise 1. Squat Jumps
Exercise 2. Push-ups
Exercise 1. Lunge Jumps
Exercise 2. Pull-up or Inverted Row
Exercise 1. Burpees
Exercise 2. Ab Wheel or Plank Walkouts*
* Plank walkouts, from knees or advance to your toes.
Notes – You can perform this workout in rounds one after another, or if kit does not allow this, split your team up into 3 groups. You could also use 4 groups by adding an additional round. Each group will start on a station, and once they have completed 6 sets, of 3 minutes 50 seconds, take a 1 minute water break where they will then move on to their next station.
You can easily add more rounds to lengthen this workout but I would keep to no more than 5 rounds in order to keep the intensity of each 10 seconds sprint high.
Before beginning the workout, explain to your bootcamp that you want them to perform each set or 10 seconds with all out intensity. You don’t want anyone dawdling in between exercises and that you want them ready to go from the start of each set and to attack each exercise with everything they’ve got.
I use an interval timer with the sound of a bell. So when my bootcampers hear that bell they know it’s time to go. They don’t stop until they hear it again, at which point to progress to the next exercise and prepare themselves to go hard once again.
By the end of this workout your bootcamp will be buzzing, while not knowing whats hit them, there will be a smirk of accomplishment on their face after this whirlwind of an awesome workout.
The impact is immense and will go down as one of your bootcamps favourite workouts.
The Team Workout is the leading fitness bootcamp class in Streetly, Walsall and Birmingham in the UK created by the award winning personal trainer Coach Paul Wilson.