This workout consists of a series of ‘missions’ that clients must complete in a group. If it’s a bit wet and muddy it works even better for getting them in the mood.
Time: 45-90 minutes (depending on number of rounds, below is set out for 60 minutes)
See as this workout needs a lot of space, I recommend using an oval. Start your warm up with a jog around the oval. Make it interesting with zig zags, lunges, running backwards and Indian run drills.
Once you get back play around with some partner pushovers.
Option 1 – Both partners stand on one leg and use their hands try to get their partner to lose balance. Hands should be touching partners to start, without the fingers interlocking. Balance is considered lost of the person pulls their arms away, put their other foot down or has to hop. Swap legs each time someone loses.
Option 2 – Both partners stand on one leg and use their spare leg to knock their partner off balance. Clients should place the inside of their free foot against their partners free foot. Same rules for balance apply as above.
Divide the class into small 3-5 person teams. Mix the clients about so that you have an even spread of fitness levels.
Each team is to carry out all of the below Missions twice. They can complete them in any order, although they may not complete a station twice in a row.
The first group to finish is the winner. Make sure you give them an awesome reward like planks or squats.
A. Equipment grab
Set up a zig-zag of cones. Place a stack (or two) of car tyres at one end. Cients will run around the zig zag of cones, collect a tyre and run back through cone zig-zag. Only one client at a time, the team should take it in turns and rest when not grabbing a tyre.
Set up a 5 stop shuttle run with 6 cones. Place a stack of 10 or so cones at one end. Clients should sprint to the end, grab a cone and run back doing suicide runs (starting with the closest cone and getting further).
Once they have reached their starting position again they should drop the cone and repeat until all cones are collected.
C. 5 cards
Using a deck of playing cards, each suit equals a different exercise. The group must pick five cards (at random) and perform all reps.
D. Beach the boat
Position the heavy rope in a U shape with kettlebells looped through and resting at the bottom of the U.
Two clients from the team must drag the rope forward 20m then rest while their other team mates drag it back. Must be completed 3 times each.
E. Training Montage
- 12x 1-arm pushups (12 ea arm, use railing)
- 6x supercrunches – left oblique crunch, right oblique crunch, straight crunch with knee lift and that’s one rep.
- 3x 1-leg squats (3 each leg, use railing)
- 3x 1-arm pushups (3 ea arm, use railing)
- 6x supercrunches
- 12x 1-leg squats (12 each leg, use railing)
F. Flip Jump
Set up two cones 20-30 metres apart. Place your large truck/tractor tyre at one of the cones.
The team lines single file up in front of tyre. The first person flips the tyre, jumps through and then sprints up to cone and back. The next person in the line flips the tyre as soon as the person in front of them stars running. Keep flipping until tyre has been flipped all the way to the sprint cone.
If time do a short cooldown run around the oval and then some stretching.
Image: Official U.S. Navy Imagery