The Battle Royal Team Building Workout

Your workouts and your personality are only part of the reason that your bootcampers keep coming back. The next biggest reason (or the biggest to some) is the other people who attend your bootcamp.

It’s important therefore to try and get new clients to get to know your awesome campers as quickly as possible.

The best way to to this is during your group sessions. Include ice breakers, games and team based drills to get them talking and building some camaraderie. Tough situations bring people together, and your tough bootcamps can do that in small doses each day.

Team relay

Keeping Score

Score keeping is one of the easiest ways to get teams to compete against each other. Each drill in this workout has a different scoring method as a bit of an example on different ways you can score.

Use a white board to keep track of the score through out the workout and get people excited by calling out the scores at the end of each drill. Let teams at the bottom know how close they are and the teams in the lead that the wolves are hungry at their door.

Important! Don’t turn your bootcamp into an anti-competitive environment. Keep things light by adding and subtracting points through out the workout for things like not paying attention, doing poor reps (especially if it’s a very fit client who is slacking off) and good team work.

Before you start this workout, make sure you start off with a good warm up.

Then split your group into teams of roughly equal fitness. This workout works best if you have an even number of teams (2, 4, 6, 8, etc)

Card Race

Grab your trusty deck of playing cards and remove these numbers: jokers, 2, 3, 4 and 5.

Place the deck at the top of a short hill (think 30 metres) with the teams assembled at the bottom. Each team will send one member to sprint up the hill, grab a card off the top of the deck and then run back down to their team.

Once they arrive back at their team with the playing card, the entire team must carry out the exercise that card corresponds to. Here are some examples you can use:

Hearts = tuck jumps
Diamonds = KB deadlift high pull
Spade = sit up fives (feet locked with a partner, high 5 at the top of each simultaneous sit up)
Clubs = chest to deck push ups

The number of reps to be completed (by each member) equals the number on the card. Aces and face cards = 12 reps.

Once the card has been completed another team member can sprint up the hill to retrieve another card. Teams should continue until all of the cards are gone. If you have a lot of teams (6 or more) you will want to use two decks of cards.

Point scoring. Once a team completes a card they should put it in a team pile. Teams get 1 point for every number card they completed and 2 points for every face card and ace.

Mindfield

This is a top secret drill of Garry’s that I can’t share unfortunately. I can tell you though that those coming next month to our London Workshop will get to do it live (Yay!). By the way, there is still 4 tickets left but once they are gone they are gone. You can come for a tank of petrol (everyone else in the world needs to stop complaining about gas prices until they come to the UK – crazy expensive!).

Point scoring. Teams lose 2 points for each mine they fail to bring back.

Tug-of-war

Finish off the workout with a good ol’ fashion game of tug-of-war.

Pick a safe area to set up and keep the games short by playing the first team to have a foot to cross the centre line loses.

Assuming you have four teams. Team 1 and 2 play 3 rounds against each other. Then teams 3 and 4 play 3 rounds against each other. Then the two winning teams play each other and finally the two losing teams.

Tip: If one team is really struggling to win, sneakily give their end of the rope a bit of help.

Point scoring. 5 points for every tug-of-war won.

A final word on point scoring

I’ve allowed for small amounts of points to be scored at each drill. You may decide that you want to make things more exciting by allowing teams to score 100 points for each card and so on.

Also a little tip for time efficient team naming. Set a 30 second timer for the teams to brainstorm a team name. For every second they take longer then 30 they lose a point (and therefore start at a negative).

Who else uses point scoring or team building drills in their bootcamps?

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Team AMRAP Bodyweight Bootcamp Workout

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.

garden chess

Who enjoys these random pictures I add to the workouts?

As Many As Possible

Concept

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.

Circuits

Circuit 1 – Upper (6 minutes)

  1. 80x push ups
  2. 80x mountain climbers (L+R=1)
  3. 80x railing dips
  4. One client runs 100m

Rest 2 minutes. Use this time to explain circuit 2.

Circuit 2 – Lower (6 minutes)

  1. 100x squats
  2. 80x high knees (L+R=1)
  3. 40x glute bridge marches (L+R=1)
  4. One client runs 100m

Rest 2 minutes. Use this time to explain circuit 3.

Circuit 3 – Full (8 minutes)

  1. 20x rolling get ups (use partner if need be)
  2. 40x tuck jumps
  3. 60x partner high 10 sit ups
  4. 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.

Exercises

Rolling Get Ups

Assisted Rolling Get Ups

Glute Bridge Marches

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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.

Find out more.

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Images: Garden Chess by Beverley Goodwin

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More bodyweight workouts:

bootcamp bodyweight workouts

A Commonwealth Approved Bootcamp Workout

While staring absentmindedly at a picture of the Australian flag over the Australia Day weekend I had the idea for this workout.

It was simple and involved tyres and ropes which my clients always get a kick out of using.

(By the way that heading is very tongue in cheek)

yarn bombing

Union Jack Attack

Time: 45 minutes

Equipment: MatsCones/Markers, Battling Ropes, Skipping Ropes

Set up all equipment and stations in the centre of a large rectangular field (I used a cricket pitch). This will act as the centre of the union jack.

Place cones at each corner of the rectangle as well as half way along the perimeter along each side (8 cones total). These act as the points of the union jack.

union jack diagram

Form your bootcamp group into teams of 5 or 6 mixed fitness level clients.

Each team must complete two rounds of the circuit set up in the middle.

In between each station the team must run one leg of the Union Jack while carrying a battling rope on their shoulders before completing the next station.

Have a team take a drink break after their first circuit.

Exercise Stations

1. Tyre flip, jump and sprint across 30 meters. Description on Instagram.

2. 20 two handed rope slams each with their teams battling rope. Team members will need to take it in turns as only one person on either end of the rope can go at a time.

3. Overhead tyre lunges across 30 metres (15m up and back). Description on Instagram.

4. 100 skips (jump ropes) for each member.

Example

Just to clarify the order of exercise here is a little sample of what a teams workout might look like:

  • Run to left most point of Union Jack and back
  • Complete tyre flip drill
  • Run to upper-left point and back
  • Complete 20 rope slams each
  • Run to upper point and back
  • Complete overhead tyre lunges
  • Run to upper-right point and back
  • Complete 100 skips each
  • Short drink break
  • Run to right point and back
  • Complete tyre flip drill
  • Run to lower-left point and back
  • Complete 20 rope slams each
  • Run to lower point and back
  • Complete overhead tyre lunges
  • Run to lower-right point and back
  • Complete 100 skips each

Total workout time = 25-30 minutes on a good sized field.

I hope your group gets a kick out of this workout!

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Images: Yarn Bombing by George Rex, Bootcamp Ideas Instagram

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P.S.

In case you missed it. Garry and I have just opened the doors to our first ever live bootcamp training ideas workshop.

New South Wales residents, you can expect some new workout ideas, plenty of fun and a chance to pick our brains over lunch afterwards.

Early bird tickets are available for this week only at $99.

Find out more information.

- Kyle

Important Pull Bootcamp Workout

We all went to Personal Trainer school. We all know how important including some pulling movements is for the modern day woman (or man).

But be honest, do you always balance your workouts properly at bootcamp?

It’s really hard to include pulling actions with out weights and pull up bars. So I put aside a whole workout in my last round of bootcamp to do some much needed posterior chain work. All I needed was a few TRX‘s (any suspension straps will do – check out the Jungle Gym XT) and some dumbells.

In pinch you could use some high resistance exercise bands instead of straps.

Steamy Bootcamp

Bootcamp Gives You Wings

Time: 45 minutes

Equipment: Mats, TRX (or alternate), Whiteboard, Dumbbells, Interval Timer

Warm Up

Run through 30 to 60 seconds each of these mobility warm up exercises: Frog squats, lateral lunges, star jumps, seal jacks, standing obliques. Play some knee tiggy.

Drill 1 – TRX Rows

Set up 4 TRX’s (or less for smaller groups – I had 16 in my group) around a tree at the far end of your training area. About 30 metres away is good.

At the other end assemble the clients and break them into teams of 4 (you want at least 3 teams so you may have teams of just 2 or 3 too).

How it works:

Set your timer for 10 minutes. When the timer starts, team one runs to the TRX tree and does 15 inverted rows each. Everyone else stays behind and does push ups.

When they are finished with the rows they run back and the next group goes. At this point you can change push ups to another exercise or keep it the same.

The trainer chooses the exercise randomly each round by calling out push ups, plank or squats (or any other basic exercise you can think of). Double up with the same exercise two times in a row some rounds to keep it challenging. Keep going until the 10 minutes is up. My group completed 3 rounds.

Drill 2 – The Big Back Chipper

A chipper drill is a drill where clients have a set number of reps that they must complete on each exercise. The goal is simply to finish all reps on an exercise and then move onto the next one.

Have clients change into a new team of 4 with different people. Teams will work together to complete 150 to 300 reps total (see exercise) on a series of exercises.

Teams can complete the exercises in any order but encourage them to prioritize equipment based drills over non equipment drills so you don’t end up with everyone trying to use the TRX at the end.

Exercises:

Cooldown and Stretch

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For workouts similar to this one, check out Unique Bootcamp Workouts.

Big Spender – Card Game Bootcamp

This workout is inspired by the ‘Buy in’ concept used in many CrossFit workout. I have used it a little differently but thanks to Jess for sharing this concept with me.

I ran this workout at our local amphitheater so I’ve included some alternatives at the bottom for those not blessed with a bunch of hills, stairs and high steps in close proximity to each other.

Smiley

Big Spender

Time: 45 minutes

Equipment: Just a couple decks of cards.

Set up:

The night or day before you run this workout, take your deck(s) of cards and sort them into 5 piles.

Put all of the face cards and jokers in the first pile. Each of the remaining for piles should contain the Ace through 10 of just one suit. Repeat with another deck if you predict more then 16 campers at your session.

Make sure wheny ou put the cards away you can easily sort them into these five piles again at the workout.

Big spender cards

The Concept

After a 10 minute warm up, split the group into teams of three or four of similar fitness. Assign a team as advanced, intermediate or beginner.

This workout is kind of like any gambling card game. There is a buy in round in which clients need to do a set of exercises in order ‘buy in’ and be able to draw a card.

Each team is given their own set of 10 cards – ace through 10 of one suit. The cards are shuffled so that when a team picks a card they get a random number between one and ten.

They should then complete the corresponding exercise to that card. Used cards should be put into a discard pile.

Big spender whiteboard

Teams will then need to ‘buy in’ again to pick another card. The workout is complete once all ten cards have been completed or the time is up.

The Buy In

To be completed together by the whole team:

  • Push Ups x5
  • Dips x5
  • Step Ups x5/leg

The Cards

In brackets following the drill is (advanced, intermediate, beginner) levels. If there is just one option, all levels complete that option.

  1. [Ace] The Snake (run to the top, just the second turn, just the first turn)
  2. Run up the stairs (to the very top ~100 stairs)
  3. Step Up the big steps (box jump, step up squat, step up)
  4. Inverted Rows (30 ea, 20, 15)
  5. Run up the stairs (half way ~50 stairs)
  6. Inverted Rows (30 ea, 20, 15)
  7. Run Up the steep hill (4 times, 3 times, 2 times)
  8. Run up the stairs (half way ~50 stairs)
  9. Star Jumps x200 group total
  10. Step Up the big steps (box jump, step up squat, step up)

Notes:

  • Step up squat – Step up, do a squat, step down.
  • The Snake – a path that twists in an ‘S’ shape up an embankment.
  • The full length of the stairs is around 20 flights each with 5 stairs.
  • The inverted rows were done on the railing along the stairs.

Cooldown

Do some standing stretches. Take a moment to appreciate the awesome surroundings you and your clients have access to.

Amphitheater The Stairs

Above are pictures the big steps we use along with half of our long stretch of stairs.

Alternative exercise combinations:

Here are a couple of alternatives of exercise combinations to get you thinking about how best to use your own surroundings.

Aerobic Alternative

For those without stairs AND a hill AND a railing AND benches nearby, you still need some stairs/a hill and some benches.

  1. [Ace] Gradual hill runs (4 times, 3 times, 2 times)
  2. Squats x50 ea
  3. Benches (box jump, step up squat, step ups) x10 reps
  4. Sea Turtles (30 ea, 20, 15)
  5. Squats x25 ea
  6. Sea Turtles (30 ea, 20, 15)
  7. Run up steep hill (4 times, 3 times, 2 times)
  8. Squats x25 ea
  9. Star Jumps x200 group total
  10. Benches (box jump, step up squat, step ups) x10 reps

Strength Alternative

For those who want to turn this into more of a muscular endurance workout.

  1. [Ace] Burpees x70 total
  2. Weighted (DB, Kettlebell, Medball) Squats (30 ea, 20, 15)
  3. Benches (box jump, step up squat, step ups) x10 reps
  4. DB/TRX rows (30 ea, 20, 15)
  5. Weighted Squats (30 ea, 20, 15)
  6. DB/TRX rows (30 ea, 20, 15)
  7. Burpees x70 total
  8. Weighted Squats (30 ea, 20, 15)
  9. Shuttle sprints (x5, x4, x3)
  10. Benches (box jump, step up squat, step ups) x10 reps

Notes:

  • Shuttle sprints – sprint 20 metres, jog back
  • Burpees – adjust the difficulty depending on the group by adding push ups or removing jumps.

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