Team AMRAP Circuit Workout

Today’s awesome workout is from Joy Moody. Thanks for sharing Joy!

human flag

Hold It!

We divided up in 6 groups, about 4 people per group. (Adjust for your group size). There was a mixture of fitness levels in each group.

There are five stations that are AMRAPs with a twist. One person in each team has to hold an exercise for as long as they can while the other 3 people are working the AMRAP. When person 1 can no longer hold the exercise, everyone completes 7 burpees. Then a new group member starts the holding exercise.

AMRAP: As Many Rounds As Possible – Complete as many rounds as you can in the allotted time.

The 6th station was the time keeper, run for 7 minutes.

Quickly, rotate stations at the end of 7 minute run.

Station 1 - balance quadruped position (all fours with knees slightly off the ground. Good alignment required!

*7 burpees when holder needs to switch

  1. 10 military push-ups
  2. 10 push-ups to side plank
  3. 10 mountain climbers (R+L=1)
  4. 10 tricep dips

Station 2 – hold a plank, 7 burpees at switch

  1. 10 sit-ups
  2. 10 reverse burpees
  3. 10 bicycle sit-ups (R+L=1)
  4. 10 Russian twist (R+L=1)

Station 3 – hold a chin up, 7  burpees at switch

  1. 10 ball slams
  2. 10 wall ball
  3. 10 broad jumps
  4. 10 med ball overhead press

Station 4 - hold a wall sit, 7 burpees at switch

  1. 10 jumping lunges (R+L=1)
  2. 10 courtesy lunges (R+L=1)
  3. 10 right leg single dead lift-no weight
  4. 10 left leg single dead lifts-no weights

Station 5 – hold a Kettlebell in a front lateral raise, 7 burpees at switch

  1. 10 KB swings
  2. 10 thrusters
  3. 10 KB jacks
  4. 10 KB upright rows

Station 6 – run 7 minutes

  1. We used treadmills but you could also set up a run course and just have the team do as many laps as possible in the time limit. Rotate when runners return after 7 minutes.

Adjust the stations as needed. The “holding” allowed everyone to cheer each other on and push themselves individually as well. Challenging and lots of fun.

Variation: if you wanted to make it more competitive, you could have then keep track of the number of switches or burpees each group completes.

About Joy

My name is Joy Moody. I have been teaching Bootcamp classes for 12 years. My degree is in Exercise Science and I am PT, GX certified.

I love people and seriously believe we have the best job in the world!

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Kyle here again. I don’t know about you, but I am loving the variety from all of these trainer submitted workouts. I would love for you to share one too: Submit A Workout.

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Image: Human Flag | ModernDope (CC)

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

Sprint And Chipper Bootcamp Workout

Last week on our Facebook page I shared a TED talk about how the fitness industry in general is failing and why introducing play to fitness is so important.

Here it is in case you missed it.

If you can’t see the video click here.

Following on from that here is a workout I did recently where I introduced a bit of fun contest into the sprints.

My clients flew up the stairs round after round with out even realising how hard they were working until they got to the top.

Stairs

Run Don’t Walk

Type: HIT

Time: 45 minutes

Equipment: Mats, Bands, Cones, Stairs/Hill

Warm Up

Go for a 5 minute run with your group. We then played Peg Tag.

Main Bit

For this workout I split my group into pairs of similar fitness level. They will be racing each other at some point so they will want to keep that in mind.

I started half the pairs on the Sprints with me and I started the other half with my assistant trainer on the Chipper.

The time limit for each part is 15 minutes.

Part A – Sprints

This drill is adapted from one of the games we included in our new ebook Beyond Burpees.

You will need a set of stairs (60+ steps), a hill (40m or longer) or a stretch of grass (60m or longer). Half way up the stairs/hill/course place 1 to 3 cones per person.

I used cones easy to pick up like these ones.

Have pairs line up facing each other at the bottom of the stairs. These two lines are now the two teams. I called one red team and the other blue.

Pairs will sprint up the stairs attempting to score a point for their team.

To score a point:

Clients must attempt to get a cone to the top of the stairs. They can do so by being first to grab a cone and get it to the top of the stairs.

OR if their competitor grabs the cone first, they can still score a point by tagging their competitor before their competitor reaches the top.

So one can score a point by either getting the cone to the top uncaught or catch the other person before they do.

The pair returns to the start to race again (have other pairs race while they are returning) and the cone goes to the winning side.

To stop people waiting by the cones to tag the other person as soon as they grab a cone, set a short distance of immunity where you can’t be tagged. I used one 5 step flight of stairs.

Run through until all cones are used up or the other group doing the Chipper is completed. Add up scores and announce the winning team.

sprint game

Part B – Chipper

This part is much simpler then the sprint section.

Write on a whiteboard:

Normal  Advanced
  • 10 burpees
  • 20 push ups
  • 30 step ups
  • 40 box squats
  • 50 dips
  • 60 band rows
  • 10 burpee box jumps
  • 20 feet elevated push ups
  • 30 step ups each leg
  • 40 box squat jumps
  • 50 dips with legs straight
  • 60 band rows

Working by themselves, clients should aim to complete everything written on the whiteboard. Clients can choose between normal and advanced for each exercise.

Clients will need a bench or large step to complete exercises.

Cooldown

Stretch it out.

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Team Builder and Ice Breaker Winning Drills!

And the winners are…

**Drum roll**

Jodi Dunnell for her giggle inducing (and sometimes bruising) ice breaker called Peg Tag.

AND

Lindsey Hilliard for her ominously named team builder called What Lies Beneath.

You guys have just one a copy of Bootcamp Boxing Ideas, Unique Bootcamp Workouts and Beyond Burpees. I will email you with how to claim your prize.

On top of that, all of the entrants have just won a copy of our brand new ebook Beyond Burpees! Thanks so much for being a part of the competition.

Also, thanks to those who helped me with voting. It was pretty close there but the winners came through in the end.

Here are the winning drills again if you missed them.

clothes pegs

Peg Tag

By Jodi Dunell

5 + participants

Each participant starts with a certain number of clothes pegs pegged onto their clothes (avoid “personal” areas). I find 6 – 8 pegs is a good number.

Mark out an area that will allow your group to be able to run around and tag each other and not be too cramped.

On the word “Go” participants are to steal a peg off someone else and peg it to themselves. The person with the most pegs at the end of a given time (I have found 60sec – 90 sec a good time limit) is declared the winner.

Redistribute the peg and repeat but reverse the rule. This time the winner is the person with the least amount of pegs. They have to put their peg onto someone else.

I have found this game creates lots of laughs but be careful of the sneaky cheats hiding their pegs or putting them in unnoticeable areas or tactics to gang up on someone!!! Great fun and cheap just use your clothes pegs from home.

About Jodi

My business is called JUMPT. I have been in the fitness industry for the last 8 years. I conduct group sessions and work at the local gym as a fitness instructor taking circuit, spin, pump and boxing. I have a diploma of fitness, am completing a diploma in life coaching and am a master practitioner in NLP.

what lies beneath

What Lies Beneath

By Lindsey Hilliard

Equipment: Cones, labels

Aim: Everyone works together in this drill to get through all the cones.

Set up:

Use approximately 15 cones (at least one per camper) and allocate an exercise to each cone by placing a card underneath (so the campers can’t see what the exercise is without lifting up the cone).

Start campers holding a plank in a line or in a circle.  Cones should be placed around 30m away from group.

Pick a camper to go first.

While everyone else is holding a plank, the first camper sprints out to the cones, picks one at random and brings it back to the group. That camper then tells the group which exercise is in the cone they just chose.

Everyone in the group performs the exercise together, while the next person sprints out to get the next cone. Once that camper returns with the new cone, everyone performs changes to the new exercise.

This pattern continues on until all the cones have been collected and everyone has had at least one turn at sprinting out to a cone for collection.

The aim is for each person to complete as many reps as they can until the next person returns with a new cone.

It’s up to you which exercises you choose to allocate, depending on your group.  I tend to use bodyweight exercises for this one.

I used this one recently when combining two bootcamp groups together. It worked well because as the group moved through the exercises and begin to tire, they really encouraged each other to sprint out to the cones and back.

It’s a great idea for the instructor to encourage each of the runner’s by name so everyone learns each other’s names too.

About Lindsey

My name is Lindsey Hilliard and I run bootcamp sessions aimed at mums. Mums are generally a unique group, who don’t have the time to go to a gym or enough fitness education to work out on their own.  Most of my clients come to me with a goal of losing their baby weight and have very low fitness levels (to start with).  I put a large focus of my training into fat loss and core strength (as most have lost this during pregnancy).

I love training this niche group because it has a real ‘community’ feel about it and we all have so much fun together.

My business, Fit la Femme, has been running bootcamps for just over 2 years now.

Beyond Burpees has arrived

beyond burpeesIn case you missed it earlier today the latest Bootcamp Ideas ebook to hit the digital shelves arrived today.

Inside Beyond Burpees you will find dozens of ideas to build team work and community into your workouts. The workouts are designed so that you can easily modify for different classes. There is also a fantastic section of bootcamp games and an in-depth glossary with exercise descriptions and links to video demonstrations.

A lot of work has gone into this, I’m super proud of it and I think you guys will really like it.

For the next 36 hours we are running a special promotional deal for 35% off to look after the long time readers of Bootcamp Ideas.

Find out more and pick up your copy.

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Pegs Image: ammai2010