This workout is an entry in our annual Bootcamp Ideas competition from Lachlan Pearce.
Workout type: Strength, Muscular Endurance, High Intensity
Length: 45-60 minutes
Equipment needed: Stakes, hootchie cord (normal cord of rope will suffice)
- Set up a grid square using the cord and stakes with as many squares as you want. 10m x 10m is a good average size. Hence, there will be 100 squares 1m x 1m.
- On a bit of paper, roughly sketch the minefield and create a safe route through the field. Assign every mined square with an exercise/workout.
- Depending on numbers, have groups with a maximum of 10 people.
- Line up both teams at their starting point.
- They are not allowed to talk or communicate with one another verbally. Punishments will be dished out to the group as a whole if this happens, i.e. Burpees.
- They can communicate only through body signals, such as hand and body movements.
- They are not allowed to develop a set of rules for such communication before the game begins. They must learn as they go.
- They have to get through the minefield as a team, using less than obvious techniques to communicate safe or mined areas.
- One person goes at a time stepping one square at a time. The others follow through that person and their square.
- There is a route through the minefield that is safe that the trainer will know.
- All the mined grids will have various exercises on them that will be triggered when someone steps on them. The whole group does this exercise outside the square. Once they have completed the exercise, they return to the square to continue where the last person finished up.
- If someone stands on a mined square, they complete the exercise but do not return to that square, but the safe one before it, and communicate to the other following that it is not safe.
- For example, person A stands on a clear square. Person B follows through A’s square and steps on a mined square. The group performs the prescribed exercise. A returns to their square, and B does also, but somehow communicates from A’s square that the rest of the group should not go in that direction, i.e. his body is facing that square. The group follows suit, until it is A’s turn to go again.
- Exercises are limited to your imagination. Some examples are:
- Frog Squats
- Sumo Squats
- Jump Squats
- Squat Holds
- Jump Lunges
- Duck Walks
- Burpees Jumps
- Mountain Climbers
- High Knees
- Butt Kickers
- Bear Crawls
- Spider Crawls
- Gorilla Runs
- Rock Press
- Push Ups
- Diamond Push Ups
- Hand Release Push Ups
- Clock Push Ups
- Caterpillars with Push Ups
- Fireman Carries
- Donkey Squats
- Elevated Crunches
- Russian Twists
- Russian Hold
- Throw Downs
- Kickers, etc.
- Adjust the intensity of the circuit to reflect the capability of the participants. As a general rule, it is easier to measure the exercises out in time based intervals rather than a set amount of reps so you are ensuring everyone is putting in 100%, regardless of their fitness level. Irrespective, participants should dread the prospect of stepping on the mine, so ensure it is a painful experience, i.e. 100m of walking lunges.
- Aim is to get to the end of the minefield without incurring as much physical effort as possible. As the trainer, ensure the minefield is indeed heavily mined so this isn’t the case 😉
Grunt Fit is run by myself and my business partner who are both ex-ADF. We believe that most ‘bootcamps’ that are offered to the public lack actual relevant military styled bootcamp training. Hence, we aim to provide high-intensity unique circuits that are highly stressful on the mind and body, as well as incorporating a high level of teamwork and coordination.
Otherwise sign up to the mailing list below to get access to all of the competition entries and cast your vote.
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