Here are two CrossFit style workouts that can be scaled and used in your bootcamp as either fitness tests or finishers.
The second one is pretty tough and should just be reserved just for your fittest groups or heavily scaled. Thanks to Fernando Pabon for the drills.
One: Body Rock
Do five rounds of the following for time:
3×1 – (every 3rd rep = 1)
- 10 3×1 Mountain Climbers
- 10 3×1 Body Squat Jump (3rd squat completed with jump squat – squat, squat, squat, jump)
- 5 3×1 Sprawls (start in the push-up thrust legs forward to shoulder width recover in push-up)
Two: Top Of The Day
21-15-9 (21 reps the first round, 15 reps the second round and 9 reps in the third and final round)
- Pull ups
- Hand stand push ups
- 200 meter run after each round (just once each round)
(1 lap around your park for distance check)
Do this with max out put. Record time. Do workout next week and compare time.
Fernando Pabon is a Navy veteran who trains local athletes.
Image: Commander, U.S. 7th Fleet