This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Daniel Smith from Melbourne, Australia.
Snakes and Ladders
Drill Length: 10 mins
Drill Category: Finisher
Equipment needed: Ladders, Battle Rope, Dice
How it works:
Set Up two Ladders parallel to each other with 10-20m between them as well as a battle rope set up out of the way.
At the end of each ladder have one dice (I use a tub to keep the dice from getting lost or rolling too far).
Members start at either one of the ladders and complete a traveling exercise through the ladder, at the end of the ladder they will pick up and roll the dice, if they roll a six they must run to the rope and complete an exercise until somebody else rolls a six to replace them, if they do not roll a six they run to the next ladder and repeat.
Drill should be fast paced and high energy and members will enjoy the suspense of the dice rolling
I do rounds of 1min30s with a 30s break and then reset the drill to avoid anyone getting stuck on the rope for too long.
I run 5 Rounds With the following exercises
Rounds 1 and 2: Ladder- Single Steps, Rope- Single Slams
Rounds 3 and 4: Ladder- Double Steps, Rope- Double Slams
Round 5: Ladder- Both feet in both feet out (jumps) Rope- Single Slam with butt flicks
All round times and exercises can be changed to suit your clients!
I work at a fitness and martial arts studio in Melbourne, Australia and love my work outs to be high energy and fun leaving all the clients with a positive experience.