Workout Length: 45 minutes
Equipment Needed: 4 cones
Get into a team of 3, these will be your bootcamp buddies for this whole workout!
Mark out a square and everyone get into it, your aim is now to tag your team mate.
If you get tagged exit the square and do 10 star jumps. If you tag someone from another group, exit square and do 10 mountain climbers before re-entering.
In your group of 3 have 2 people line up at one end and the third person at the other end (50m away).
The static exercise happening at each end and the timeframe is dictated by the 3rd person who does the movement exercise.
Each bootcamper carries on with their exercise until the dynamic bootcamper comes to take over your exercise and you then do the dynamic to the other end and so on for full 5mins.
At the end of each AMRAP find out how many laps each team did and for the winning team increase their dynamic distance by 3 metres. Rest for 2mins between AMRAP’s.
End 1: Squats
End 2: Squat thrusters
Dynamic: Walking lunges
End 1: Press ups
End 2: Reaches (video in our free Facebook group: Reaches)
Dynamic: Bear Crawl
End 1: Mountain climber
End 2: Star jumps
Dynamic: Burpee jumps (the further you jump the less you need to do!)
End 1: Ab crunch
End 2: Bridge
Dynamic: Crab walk
End 1: Plank
End 2: Squat hold
I’m Rupert Harold. I am the founder of All Terrain RH Fitness based in North Yorkshire. I have been an instructor for 5 years now and like to train outdoors using natural training obstacles.