I ran this workout last Friday. I don’t know if it was the fact it was Valentine’s Day or what but my groups were ferocious in their competitiveness to be the winners of this workout.
I hope it inspires the same enthusiasm in your groups.
As Many As Possible
Form clients into handicapped teams of 4. If you have less than 8 people, form them into smaller groups and adjust reps accordingly.
Teams must complete as many rounds of the circuit as possible (AMRAP) in the given time. For each round they complete they score one point. Points are added together at the end of the game. Include partial rounds (¼ points per completed exercise).
The repetitions shown is the TOTAL number of reps the team must complete (eg. 100 reps/4 = ~25 reps each). Fitter clients can do extra for less fit clients. Teams may only move to the next exercise once ALL reps of the previous exercise have been completed.
The run at the end of the circuit is only completed by one member. The team chooses which member they want to send. The others can rest while they wait for that person to return.
Circuit 1 – Upper (6 minutes)
- 80x push ups
- 80x mountain climbers (L+R=1)
- 80x railing dips
- One client runs 100m
Rest 2 minutes. Use this time to explain circuit 2.
Circuit 2 – Lower (6 minutes)
- 100x squats
- 80x high knees (L+R=1)
- 40x glute bridge marches (L+R=1)
- One client runs 100m
Rest 2 minutes. Use this time to explain circuit 3.
Circuit 3 – Full (8 minutes)
- 20x rolling get ups (use partner if need be)
- 40x tuck jumps
- 60x partner high 10 sit ups
- One client runs 50m
Total points from all 3 rounds wins!
Penalties - Stay strict on technique to keep things fair. On a third warning about technique, the client loses a ¼ point for their team.
Modification – For a 60 minute workout increase the first 2 rounds to 8 minutes and the final round to 10 minutes. Increase rest breaks between rounds to 3 or 4 minutes.
Do you live in Sydney, Australia?
We will be covering AMRAPs and over a dozen other drills, techniques and games at a live workshop I am doing with Garry.
Bootcamp Training Ideas will give you some awesome new ideas and inspiration for creating great workouts in your own bootcamps.
Images: Garden Chess by Beverley Goodwin
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