Two Super Challenging Drills For Your Bootcamps

Here are two CrossFit style workouts that can be scaled and used in your bootcamp as either fitness tests or finishers.

The second one is pretty tough and should just be reserved just for your fittest groups or heavily scaled. Thanks to Fernando Pabon for the drills.

One: Body Rock

Do five rounds of the following for time:

3×1 – (every 3rd rep = 1)

  • 10 3×1 Mountain Climbers
  • 10 3×1 Body Squat Jump (3rd squat completed with jump squat – squat, squat, squat, jump)
  • 5 3×1 Sprawls (start in the push-up thrust legs forward to shoulder width recover in push-up)
Clients should aim to complete this workout under 15 minutes. Your fittest clients should aim for 8 minutes.

Two: Top Of The Day

21-15-9 (21 reps the first round, 15 reps the second round and 9 reps in the third and final round)

  • Burpees
  • Pull ups
  • Hand stand push ups
  • 200 meter run after each round (just once each round)

(1 lap around your park for distance check)

Do this with max out put. Record time. Do workout next week and compare time.

About Fernando

Fernando Pabon is a Navy veteran who trains local athletes.

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Image: Commander, U.S. 7th Fleet

HIT Your Clients With This Killer Bootcamp Workout

This was one of those rare workouts that only took 15 minutes to come up with and just worked really nicely.

The workout, called Complex Sprints (not very interesting I know), is very high intensity so make sure you include it in a more mellow week and not back to back with another draining workout.

Complex Sprints

Goals: High Intensity Intervals

Time: 60 minutes

Equipment: Bands, Mats, Cones

Warm Up

After we run in file to the workout area we did:

  • Inch worms – 10m
  • Walking Single Leg Deadlifts – 10m
  • Spiderman Lunges – 20m
  • Shuttle runs gradually increasing speed – 10m x 10

Concept

Today we will be attacking our clients lactic acid energy systems. The workout consists of a non-stop set of exercises followed immediately by a set of sprints. The exercises must be completed in order (equipment permitting).

You will need to set up a 10m long sprint area and a 20m long sprint area. I used the same space and just popped a set of cones half way for the 10m sprints.

Due to the taxing nature of this workout long rests between intervals are going to be used.

Note: I have blatantly stolen Crossfit’s 21-15-9 repetition choices (although I’m using them differently).

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AMRAP Inspired Bootcamp Workout

I better start off by saying this as we all know how touchy the CrossFit crowd get when you don’t give CF credit for every single high intensity training technique ever created. AMRAP stands for As Many Rounds As Possible and is a regular theme of many of CrossFit’s Workout Of the Day sessions. It entails a series of exerices which the trainee must complete in circuit fashion as many times as possible in a given time limit.

The following workout works best with a large group so that you can have 4+ teams of 4 or 5 people.

HAMRAP

Goals: Crosstraining

Duration: 1 hour

Equipment:  Mats, Park benches or seats, Timer

Warm Up

Go for a 10 minute Indian Trail run. Incorporate lunges, weaving and different running gaits.

Class Concept

Split the group into teams of 4 or 5. Try to keep skill levels across each team evenly matched.

Each team will endevour to complete as many rounds as possible of each circuit in 12 minutes. The team with the most rounds completed at the end wins. Losing teams must complete 2 minutes of plank.

Circuit 1

  • 11 Pushups
  • 11 Knees up Crunches
  • 2 x 50-60m Hill Runs (alternate: 50 Mountain Climbers)
  • 7 Jump Squats

At the end of the circuit, collect each teams total number of COMPLETED rounds. Make a quick note of partial rounds in the case of a tiebreaker.

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