Challenge workouts should be an important part of your bootcamps. A bit of competition is great for getting your clients to push themselves outside of their normal comfort zone.
You want to make your challenge workouts fairly difficult so that even the losing team(s) feels great knowing that completing the challenge alone was an awesome task. Which leads me to emphasize, always let everyone finish the challenge. Don’t stop as soon as the first team finishes and make sure you have allowed enough time for the challenge to be completed.
Hill Run Challenge
Goals: Full Body Strength
Duration: 1 hour
Jog to the area with hills. Warm up the legs with some dynamic movements (leg kicks, lunges, butt kicks, etc)
- Clients will split into 2 teams (or more teams if you have 20+ clients). Try to handicap teams with a mixture of faster and slower runners.
- Teams are to complete a set number of hill runs (see below) in the fastest time possible. The first team to finish wins.
- Teams must stick together while completing runs with the exception of super long runs (see below).
How to set it up
Pick 4 or 5 different hills around your park. Clients will run multiples of their team number up each hill (eg. A team of 7 may have to run a certain time 10 x 7 times. Faster runners help the slower ones by running more times).
Try to pick a variety of hill lengths and gradients. Use cones to mark out shorter distances on long hills. I chose the following (n = number of client on team):
- 60m steep hill – n x 5
- 80m gradual hill – n x 8
- 30m steep hill – n x 10
- 900m gradual incline – n x 2*
*The 900m run was an exception to the group stays together rule, I let teams send of 2 or 3 people at a time to run these laps while the rest did shorter hills. However, each group member had to run it at least once.
I also had my clients perform 1/10th of their pushup fitness test every second run. For example: Tony made 42 pushups in his one minute fitness test. After every second run he must perform 4 pushups.
Congratulate winning team. Give out any punishments you may have established for losing. Collect cones and mats and stretch.
Image: Darcy McCarty