Hi, Just wanted to thank you for sharing your ideas with us all. I found a workout on your website that someone had thought up. They called it “back to barracks” I think? I adapted this to fit my crew and they absolutely loved the workout, it was so great to change things up and see them smiling and laughing, they didn’t even complain when I made them do hills! I’ll post my version to share because it was a beauty, they loved it. Please share.
Back to Barracks
Workout length: 45 minutes
Equipment needed: battle rope, 4wd/large tyre, car tyre, cones, hill, oval or open space.
Split the group into small even teams.
After warm up the teams head out, complete a mission then returns to barracks and completes the exercises. After a short rest/drink, move on to next mission.
Equipment permitting, teams should move through the missions in order.
- 10x sit-ups
- 10x push-ups
- 10x squats
- 1x 30sec plank.
single file line, OH rope carry jogging around oval, each 1/4 (3,6,9 o’clock) team performs 5 burpees still holding rope. Choose a “caller” so that they all go in time.
Return to barracks – perform the barracks exercises, rest 30-60sec
2x 100-200m hill sprints each.
Return to Barracks exercises, rest.
Car tyre toss: Person 1 throws the tyre as far as they can (others form a line next to (not behind) and “fast feet” while the thrower throws) they all sprint to the tyre.
3 throws per thrower then change thrower. Go length of oval or to markers and take turns running and rolling the tyre back along he ground (the tyre goes crazy when they run fast and everyone ends up laughing and chasing after it)
Return to Barracks exercises and rest.
Tie the battle rope around the 4wd or large tyre (I secured with a smaller normal rope), ensure the battle rope is slightly tangled.
The team lines up side by side, 1 person takes the end of the battle rope, everyone runs backwards and when the rope is taught, the puller does seated rope pull toward them and the others cheer them on.
Trainer tangled the rope again, next person takes the end and runs backwards pulling the rope right, seated rope pulls to ward them, cont. until everyone has had a go or to markers and then turn around and do it back the other way.
Then – return to barracks exercises and rest.
Finisher! Heartbreak Hill
I chose a 1.0km track around the area including running up the hill. They run the track and finish with the sprint up “heartbreak” hill! Celebrating at the end! High 5’s.
Stretch arms on walk back to barracks, stretch legs when you arrive and have caught breath.
Fitness Coach Amanda understands the importance of dedication, attention to detail, and a healthy dose of optimism. Her group sessions are always fun and welcoming and offer clients a chance to find their niche through a variety of different activities. You can find her bootcamp at Inside Out Fitness Darwin.
Thanks again Amanda for sharing with us. If you have a workout or a workout variation you would like to share, you can send it in here.